mr. furley
Footballguy
'Juxtatarot said:Stop complaining. Just rip that toenail off and get back out there.'mr. furley said:these Yak Trax are pinching my big toefirst time with purple toenails
sir,yes, sir!
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Ran a 10k in June (7 Viewers)
- Thread starter GStrot
- Start date
sir,yes, sir!
Sand
Footballguy
Weather channel said 0% chance of rain. So I go out for a 30 mile ride and it starts sprinkling at mile 3 and raining at mile 5. 45 and raining sucks, folks. Trust me here.
So today was a truncated 18 mile ride. Good week overall. 2k swim, 85miles ridden, and 10 miles run. Happy with the 10 miles as my injury finally seems to have healed and it has felt good to run again. Weight is also down: Dec 31 - 179. Today - 175.
I guess I'm never going to get a proper base in - "The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. " Like I'm ever going to do a workout with no anaerobic component.
So today was a truncated 18 mile ride. Good week overall. 2k swim, 85miles ridden, and 10 miles run. Happy with the 10 miles as my injury finally seems to have healed and it has felt good to run again. Weight is also down: Dec 31 - 179. Today - 175.
I guess I'm never going to get a proper base in - "The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. "
Like I'm ever going to do a workout with no anaerobic component.
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SFBayDuck
Footballguy
'MAC_32 said:
I've heard it said that training = workout + recovery - stress, or something to that effect. Point being that stress absolutely figures into the training equation - whether it's personal stress, job stress, or in my case the physical stress of celebrating the Ducks in Arizona a little too much the past few days. I hope the job situation settles down for you, I'm in technology so have been through the acquisition thing a few times myself and it's no fun.Got in last night after said three days of partying it up at and around the Fiesta Bowl, and while I just wanted to park on the couch and watch football between naps, I managed to pull on the Hokas and head out to hit the trails. After really sucking wind the first mile or two I finally warmed up, but I knew a 3-4 hour effort was not in the cards today. So I decided to pick up the pace just a little and miles 3-11 were between 9:10-10:39 pace, taking what the trails gave me while keeping the effort consistently a bit higher than usual. All in all, a good two hour effort - and still plenty of time to park on the couch and watch football between naps the rest of the day.
Ned
Footballguy
Forgot my Garmin at work.So I just ran the planned route with an good-old regular watch, for 100 minutes. Kind of liked not having the Garmin but I won't do this often.New route, down the road from me then a nice 8ish mile loop. Decided I'd take dirt roads back and slightly off course. Ended up having to hop a gate and fence, then looked around and realized I had gotten into a turkey coop. Went through it, hopped a barbed-wire fence (climbing on what I assume is the turkey feeder), got back on track and got home without issue. I'm just thankful the farmer either didn't see me or didn't want to chase a runner through the woods (or shoot).
@ jumping into a turkey coop.
sho nuff
Footballguy
Going to have to stash this away in a notebook for the 2013 write up...trying to replicate prop's horse story just a few days into the year.Forgot my Garmin at work.
Juxtatarot
Footballguy
I'm going to have very high standards for story of the year. For FUBAR to qualify, he would have needed to grab one of the turkeys by the neck and carry it back home for the last several miles while still getting in a few intervals, religiously checking his heart rate the whole way. Then, it would have to be cooked up for dinner. Bonus points if this would have happened around Thanksgiving.FUBAR in for early candidate of training story of the year. Never beat running into a horse but farm animals are always good for a laugh
sho nuff
Footballguy
And would likely have to have had a pooping story mixed in too.He is handicapped by it happening so early in the year.Still plenty of time for one of us to do something far more idiotic and funny.I'm going to have very high standards for story of the year. For FUBAR to qualify, he would have needed to grab one of the turkeys by the neck and carry it back home for the last several miles while still getting in a few intervals, religiously checking his heart rate the whole way. Then, it would have to be cooked up for dinner. Bonus points if this would have happened around Thanksgiving.FUBAR in for early candidate of training story of the year. Never beat running into a horse but farm animals are always good for a laugh
tri-man 47
Footballguy
'sho nuff said:
The good news is that I have a 'Turkey' square on my 10K Thread Animal Bingo card.--Good mileage this weekend (15 miles yesterday; 7 miles today), but the HR on the 15 was too high ...75-80% or so of max. That's the 'in between' range that doesn't do me much good, aerobically. Gotta show more discipline!
Juxtatarot
Footballguy
Training Report Week 4
Tues - 9 with 10 X 100 meter strides It was cold this week so I ran on the treadmill a lot. You can't really do strides on a treadmill so a ran 3 quarter mile intervals at 6:00 pace. Since the purpose of these is more for running form than a true speed workout, might this be a good substitute? I don't know.
Wed - 14 miles Treadmill again. Averaged a little under 8:00 pace. Uneventful.
Thurs - 5 recovery Outside. 8:31 average pace.
Fri - 11 miles I hoped to run this outside but it seemed too windy. I picked up the speed on this one, probably averaging a little under 7:30. Near the end I even ran a mile a bit below marathon pace. It didn't feel too bad but there's no way I could string a bunch of them together at this point!
Sat - 5 recovery Outside 8:18. Way too fast.
Sun - 18 miles My longest run of the schedule so far. Averaged 7:44, 147 average heart rate. I felt OK overall although some of the miles against the wind were tough. I have a bad habit of running faster against the wind because I want to be done with that section sooner. Same thing with hills.
62 miles total. It seemed to be an easy week which is odd since it's my first week over 60 miles ever. No LT or MP runs, though. Next week looks like a week from hell. A 9 miler with 5 LT miles Tuesday and an 18 with 10 @ MP Sunday. At least the forecast calls for warmer weather. Even some highs in the 50s.
Tues - 9 with 10 X 100 meter strides It was cold this week so I ran on the treadmill a lot. You can't really do strides on a treadmill so a ran 3 quarter mile intervals at 6:00 pace. Since the purpose of these is more for running form than a true speed workout, might this be a good substitute? I don't know.
Wed - 14 miles Treadmill again. Averaged a little under 8:00 pace. Uneventful.
Thurs - 5 recovery Outside. 8:31 average pace.
Fri - 11 miles I hoped to run this outside but it seemed too windy. I picked up the speed on this one, probably averaging a little under 7:30. Near the end I even ran a mile a bit below marathon pace. It didn't feel too bad but there's no way I could string a bunch of them together at this point!
Sat - 5 recovery Outside 8:18. Way too fast.
Sun - 18 miles My longest run of the schedule so far. Averaged 7:44, 147 average heart rate. I felt OK overall although some of the miles against the wind were tough. I have a bad habit of running faster against the wind because I want to be done with that section sooner. Same thing with hills.
62 miles total. It seemed to be an easy week which is odd since it's my first week over 60 miles ever. No LT or MP runs, though. Next week looks like a week from hell. A 9 miler with 5 LT miles Tuesday and an 18 with 10 @ MP Sunday. At least the forecast calls for warmer weather. Even some highs in the 50s.
beer 302
Footballguy
Congratulations on the mileage PR! Hoping someday to be able to say 62 miles seemed easy
Both of my hamstrings are sore as hell today after yesterday's run
Ned
Footballguy
If I remember right, your next week scared the crap outta me too but ended up being a breakout type week. 
SFBayDuck
Footballguy
14 on a treadmill, I would quit running! Nice training week, though.I managed 8+ to follow up the 11+ from yesterday, my longest back-to-back session to date. Legs were tired, but happy that now a full month in to running back-to-back days at least once a week that I've stayed injury free. I'm going to try and hit it pretty hard this week as the following week I'm in Atlanta for a week of Global Sales Kickoff for work(ie stay up and drink all night with colleagues I only see 1-2 times/year), so that'll be fairly unproductive. After that though, I'll be locked, loaded, and focused with 7 weeks to my 50K and 11 until the 50 miler.
MAC_32
Footballguy
Very happy with my week. Made it to the gym 4 times and got 4 runs in too, including the warm up run's lifting/non running days I stayed over 20 miles for the week, which is my goal for the winter. Due to the high levels of snow on the ground lots of semi-obstacle course running mixed in, very difficult in some areas. Legs and ### certainly getting stronger, may need to mix in more core and back work though...or start sitting at the computer properly. Back's been bothering me, but thankfully not during exercise.
DanFouts
Footballguy
What happened to my conditioning??? I cant imagine running a half at 8:30 pace now and I did that less then a mos ago?? I suppose to much Christmas cheer and being sick has hurt me. Anyway I went out for a long run this morning. I set my garmin for 10 miles at 9:35 pace. I was hurting within 2 milesI did do that 4 mile pace run yesterday so I was on tired legs but still I was not expecting this. I made it 7 miles and I was really struggling. At 7 miles I though I had run 8 and I was going to give up on the 10 but instead I reset my garmin to do 2 miles at a recovery pace of 10:30-11:30. I was surprised when I got home and looked at the numbers that I had only run 9. Kind of tells me my head was not all there at the end. Final numbers today.7 miles@ 9:44 pace followed by 2 miles @ 11:08 pace.
I am disappointed in the loss of conditioning but I will take it and I realize the conditioning will return fairly quickly.*Work update- I still have a job but more folks seem to be on the chopping block. Yesterday we were all surprised with a drug test. I am wondering if this is another tactic to weed out some folks. We will see what next week brings. I will say the three days of work last week felt like a lot longer and was pretty dang stressful.
Same boat...slowed down over Christmas/New Year's, also spent last 2 weeks recovering from cold...finally ran again this week (5.5 miles @9:00 pace) and it felt like a half marathon! Hope to bounce back soon!
FUBAR
Footballguy
'Ned said:Forgot my Garmin at work.
6.2 easy miles today, started off the first mile at a 9 minute pace (ran in formation), gradually sped up and brought it down to a 6:40 pace for the last 1.2M. Felt great. Miles 2-5 were about what I hope to run the marathon at - 7:30.
Sand
Footballguy
You are in the military?
gruecd
Footballguy
Disagree, disagree, disagree.
The_Man
Footballguy
Wow, Juxatrot, that is some week!
I ran 30 miles in December. Right after Jan. 1, I got on the scale and was sad to see a new all-time high weight - 191. Blech. First time over 190.
So, time to get back at it. 7 miles Saturday, 10 miles yesterday with a goal pace of 9:00 - ended up coming in just a few seconds per mile under that.
Going to try to get 35 miles per week over the next couple of weeks, then start an 18-week training plan for a May 26 after that.
I ran 30 miles in December. Right after Jan. 1, I got on the scale and was sad to see a new all-time high weight - 191. Blech. First time over 190.
So, time to get back at it. 7 miles Saturday, 10 miles yesterday with a goal pace of 9:00 - ended up coming in just a few seconds per mile under that.
Going to try to get 35 miles per week over the next couple of weeks, then start an 18-week training plan for a May 26 after that.
IvanKaramazov
Footballguy
I do the exact same thing with hills/wind. I know that theoretically I just maintain even effort and let my pace slide, but I never wind up doing that and often actually speed up during these segments. ____________________________
Haven't posted in a while because there isn't much to report -- just a decent volume of base miles. I'm mixing in some faster, marathon-pace miles once or twice a week, but nothing really faster than that. Looking forward to getting some speedwork going a little later on.
10 miles today at 9:44 pace, 144 hr.
That's my second run since the ultra 4 weeks ago. Legs felt like lead at first and then came around after 3 miles before fading hard during the last mile.
Cued up for a 50k trail ultra on Sat followed by a 30k on Sunday. 6.5 weeks away from Mitchell and 11.5 weeks away from Umstead. I guess I need to pull together a training plan and get cracking.
That's my second run since the ultra 4 weeks ago. Legs felt like lead at first and then came around after 3 miles before fading hard during the last mile.
Cued up for a 50k trail ultra on Sat followed by a 30k on Sunday. 6.5 weeks away from Mitchell and 11.5 weeks away from Umstead. I guess I need to pull together a training plan and get cracking.
FUBAR
Footballguy
Not to be a smartass, but my name is FUBAR - and my icon is the Blue Falcon.
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FUBAR
Footballguy
Disagree, disagree, disagree.
I've been going at an 8 minute average now, incorporating 2 minutes of walking every 30 minutes.
Sand
Footballguy
Somehow when I think of FUBAR all I can think of is that stupid Stallone movie. And I completely whiffed on the Blue Falcon!So should we call you Admiral FUBAR? (yes, now I'm being a smartass)Not to be a smartass, but my name is FUBAR - and my icon is the Blue Falcon.
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mr. furley
Footballguy
tips for moderating pace? not that i want to go slower/faster, but more consistently at the same pace.
i'm varying all over the place. noticed it before but never saw it in black/white til using the Garmin.
i'm varying all over the place. noticed it before but never saw it in black/white til using the Garmin.
MAC_32
Footballguy
If you're running on the road map at your course and note the mile markers. Document time at each mile marker until consistent. Obviously, repeat same course until successful.Heart rate monitor would be a more accurate read if you want to go down that route.
Ned
Footballguy
Check your Garmin while you're out on a run and take a mental inventory of how hard you're working for that given pace. Breathing, foot cadence, etc. study it enough and you'll be able to lock right in on a pace within 5-10sec. It's something I do all the time to break up the monotony of a long run. HRM is another tool, but I'll save the sermon.
Ever notice how mile 2 always ends up faster than mile 1? It's simple math. You run faster at the end of mile 1 to get your average pace down to a certain range. Then you think that's the effort you need to be at for that pace only to see the 2nd mile coming too fast. I have to remind myself to back it off a touch at the end of the first mile when I want to keep even splits. Maybe it's just me though...
MAC_32
Footballguy
Not just you, right there with you. On my 'good days' I get into a zone sometime towards the end of mile 1 then have a stronger 2nd mile and eventually hit the wall and am then sore the next day. It's less severe now than it was 6 months ago, but it's still there a bit.Check your Garmin while you're out on a run and take a mental inventory of how hard you're working for that given pace. Breathing, foot cadence, etc. study it enough and you'll be able to lock right in on a pace within 5-10sec. It's something I do all the time to break up the monotony of a long run. HRM is another tool, but I'll save the sermon.
FUBAR
Footballguy
I prefer General FUBAR.Somehow when I think of FUBAR all I can think of is that stupid Stallone movie. And I completely whiffed on the Blue Falcon!So should we call you Admiral FUBAR? (yes, now I'm being a smartass)Not to be a smartass, but my name is FUBAR - and my icon is the Blue Falcon.
Juxtatarot
Footballguy
If you're using the Pace feature on your Garmin, I don't think that's always very accurate. Or, at least, it hasn't been accurate for the two Garmins I've owed. Make sure to set the watch to auto lap each mile. I'm more concerned with mile splits that the what the watch is stating every few seconds.
If you're not using the Pace feature, ignore everything I just wrote.
If you're not using the Pace feature, ignore everything I just wrote.
Ned
Footballguy
Absolutely. The current pace is garbage.
IvanKaramazov
Footballguy
This is all pretty amazing and a little unreal. Good luck this weekend.
prosopis
Arizona Chupacabra
You are killing it man.
prosopis
Arizona Chupacabra
Did 5 miles @ 9:40 pace today but the real exciting news is that I got a new pair of Ravenna's today. I have over 1000 miles on my last pair and I am way over due. Besides I love buying stuff like this when I am nervous about my job status. Puts a little more pressure on me and the kids can always eat cake. 
tri-man 47
Footballguy
furley - with the garmin, you'll be able to monitor, now, and you'll get your pacing down.
prosopis
Arizona Chupacabra
I set my garmin for mile splits. That really helped me. I set my speeds at custom and you can set the pace times as tight as you want.
SFBayDuck
Footballguy
This is good stuff. Assuming "Mitchell" is the Mt. Mitchell Challenge, I love the Safety section on the website: "Injuries... The rough terrain of this course coupled with the forces of nature make it quite likely that a competitor will suffer some sort of injury during this event...ranging from abrasions, contusions, or sprains as a result of falls... to hypothermia... to animal encounters, as this is still the natural habitat of the wildcat and the black bear. Be prepared to cope with whatever Mother Nature may see fit to send your way. Please note that firearms are not permitted within North Carolinas State Parks." I assume the firearm reference is to make sure people don't off themselves after the 4,300' of climbing in the first half?
Actually you can conceal carry with a permit.
I assume the firearm reference is to make sure people don't off themselves after the 4,300' of climbing in the first half?
Ned
Footballguy
You know you're running in a badass race if you feel the need to CC.Actually you can conceal carry with a permit.
I assume the firearm reference is to make sure people don't off themselves after the 4,300' of climbing in the first half?
The_Man
Footballguy
Big milestone for me - for the first time since at least October, I got my butt out of bed and on the street by 5:15 a.m. Rocked out a nice steady 5-miler. The amazing thing is how energized I feel now sitting at my desk - if I feel so good after running how/why do I go through these 6-month periods every other year where I don't do any running at all?
gruecd
Footballguy
Ditto that. Didn't get out quite as early as you (6 AM), but I agree; I feel wide awake sitting here at my desk this morning!
Just rolled out of bed here and that feels good too.
gruecd
Footballguy
Current pace is relatively worthless, but "lap pace" is fine. It's your average pace for the current lap (i.e., for the current mile, assume you're set to autolap each mile).
FUBAR
Footballguy
beer 302
Footballguy
Nice job man! Keep at itAnd to FUBAR's point, that 1:30-2:00pm dead tired, fall-asleep-on-your-keyboard feeling is to die for
For reference, I get up at 3:30 am to get my work in, I'm done and ready for a nap by the time BnB is getting up
Ned
Footballguy
gruecd
Footballguy
Here's how I look at it: Each workout has a specific purpose, whether it's improving your aerobic fitness, lactate threshold, VO2max, recovery, etc. You want to do every workout at the slowest pace possible while still achieving the desired outcome, thus minimizing recovery time and putting yourself in the best possible position for the next workout. Does that make sense?For example, let's say I want to run 3:05ish at Boston (7:04/mile). McMillan prescribes a long run pace of 7:16-8:29, and most of my long runs fall in the 8-8:30 range. Could I run them faster? Sure. But I wouldn't gain anything, and it would just take me longer to recover, thus jeopardizing the success of my next workout.Disagree, disagree, disagree.
gruecd
Footballguy
Not this guy. I love getting my running done and out of the way (freeing me up for a core workout or yoga in the afternoon/evening), but I run waaaaay better later in the day. Muscles are way warmer/looser. I can slog out recovery/GA miles in the morning, but I do all of my speedwork and other hard workouts later in the afternoon/evening. When I ran my 5K PR last spring, it was an early evening race. I've been saying for a while that I need to find an evening marathon/half marathon to do one of these years....
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Juxtatarot
Footballguy
Thanks for the tip. I've never used Lap Pace before.
tri-man 47
Footballguy
"Hey, buddy, need any gels or salt tablets?" "No, but I could use an extra magazine for a Glock 17."You know you're running in a badass race if you feel the need to CC.Actually you can conceal carry with a permit.
I assume the firearm reference is to make sure people don't off themselves after the 4,300' of climbing in the first half?
SFBayDuck
Footballguy
I posted back in September that I was going to spend the next few months focusing solely on aerobic running, defined using the Maffetone method for me as a HR around 141. I've done almost all of my running since then at or around that HR, with a few exceptions here and there. At times it's felt brutally slow, but it has been less so over the past month.
To test my progress, I've done three "MAF Tests", consisting of a warmup followed by 4 miles on a track at a 141-142 HR, recording the times for each mile. The theory here is different than the typical "to get faster you have to run faster", rather that my aerobic capacity and base would build up and allow me to run faster at the same HR. And while the pace for each mile should drop (mile 4 will be slower than mile 1), that drop should decrease, proportionally, over time as well.
The first test was 9/25, and it was depressing! I couldn't believe how slow I had to go to keep the HR at 141-142, especially by mile 4.
Mile 1: 10:55
Mile 2: 11:54
Mile 3: 12:16
Mile 4: 12:59
Avg: 12:01
Drop from mile 1 to mile 4: 19%
I tested again 12/3:
Mile 1: 10:26
Mile 2: 11:12
Mile 3: 11:19
Mile 4: 11:59
Avg: 11:14
Drop: 15%
And today:
Mile 1: 10:04
Mile 2: 10:28
Mile 3: 10:56
Mile 4: 11:27
Avg: 10:42
Drop: 14%
It's hard to format this here, but net net is my average pace went from 12:01 to 10:42 at the same HR, and the drop from mile 1-4 went from 19% to 14%. I'm still a bit surprised by how much my pace drops in just 4 miles at that HR (considering all of my runs are longer than that), but at least it's less than it was.
I am now going to start incorporating speed/tempo stuff over the next 3 months, and will probably do an LT test to try and lock down my other HR zones in the next week. I will keep my long runs at this lower HR however, hoping to continue to improve my aerobic base while increasing running efficiency with the faster stuff. And I will repeat this test every 4-6 weeks to check my progress.
To test my progress, I've done three "MAF Tests", consisting of a warmup followed by 4 miles on a track at a 141-142 HR, recording the times for each mile. The theory here is different than the typical "to get faster you have to run faster", rather that my aerobic capacity and base would build up and allow me to run faster at the same HR. And while the pace for each mile should drop (mile 4 will be slower than mile 1), that drop should decrease, proportionally, over time as well.
The first test was 9/25, and it was depressing! I couldn't believe how slow I had to go to keep the HR at 141-142, especially by mile 4.
Mile 1: 10:55
Mile 2: 11:54
Mile 3: 12:16
Mile 4: 12:59
Avg: 12:01
Drop from mile 1 to mile 4: 19%
I tested again 12/3:
Mile 1: 10:26
Mile 2: 11:12
Mile 3: 11:19
Mile 4: 11:59
Avg: 11:14
Drop: 15%
And today:
Mile 1: 10:04
Mile 2: 10:28
Mile 3: 10:56
Mile 4: 11:27
Avg: 10:42
Drop: 14%
It's hard to format this here, but net net is my average pace went from 12:01 to 10:42 at the same HR, and the drop from mile 1-4 went from 19% to 14%. I'm still a bit surprised by how much my pace drops in just 4 miles at that HR (considering all of my runs are longer than that), but at least it's less than it was.
I am now going to start incorporating speed/tempo stuff over the next 3 months, and will probably do an LT test to try and lock down my other HR zones in the next week. I will keep my long runs at this lower HR however, hoping to continue to improve my aerobic base while increasing running efficiency with the faster stuff. And I will repeat this test every 4-6 weeks to check my progress.
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