Ran a 10k in June (7 Viewers)

[BassNBrew]

Another story about me letting something slip during the heat of the moment...About 6 years ago I was in the finals of the CAT5 sprint. The was basically a 5 block drag race style event with heats of 6 people. I'm about a 1.5 blocks from the finish when I sheer off the front of my shoe cleat and my left leg comes free. At the time I was in 2nd place by several yards. I was in the outer left lane and looked to my right and see the guy in 3rd. I started pedaling with my right leg only giving it everything I got. I thought I was telling myself "I can do this", but appartently I was saying it out loud. I thought I was going to hold the guy off when I went into a death wobble. Shortly after that I was rubber side up sliding across the rest of the field on my hip. Hit the deck at 37 mph according to the computer but the other riders managed to avoid running me over. The guy who ended up second told me afterwards he heard me saying I can do this. Ended up missing half of my bibs...left #### cheek hanging out. Cracked my tailbone and had some nice road rash.That had to be one of the worst race weekends ever. The next day I got shelled out of the back of the crit on lap two. The third day was a road race and someone in the pack dropped a bottle that I hit. Rear tire starting going down and I eventually flatted out. Due to a huge wreck behind me there were no support trucks available on the course and I had to walk several miles back to the finish.

 

[Sand]

Curious if there's a trail race code about sprinting it out for 116th place in a 30k race?

Not sure why I thought running a 30k race the day after a 50k race was a good idea. My goal time was to break 4:15 with a stretch goal of 4 hours. 200+ at the start line and I was in 5th from last at the one mile mark. The race started 137 ft climb and at my 12 min pace the pack was quickly out of sight. Every step was painful. Calves were screaming, feet were crying, quads complaining, and hammies fortunately only occasionally barking. I was expecting my body to say enough at any time, but as the miles ticked along, my pace was holding in the 12:00 to 12:30 range. I'm not exactly sure when it happening, but sometime around the midway point I wasn't feeling the pain anymore. I had started passing people beginning around mile 2 and worked my way up to around 135th by mile 15. Left the rest station at mile 15 feeling good and was determine to pass as many people as I could in the last 4 miles. This is the exact time my pace in the 50k the day before began to impode. I kept seeing people off in the distance and gradually began ramping up the effort to reel them in. I kept telling myself to go run down one more only to see another bogey further down the trail. Ended up picking off about 20 people, the last one about 300 yards from the finish. Mile 16 was a 10'46", fastest of the day. Mile 17, 12'28" with two climbs I had to walk totally 157 ft. Mile 18, 10'55" for the second fastest of the day. The last mile was all uphill and 11'19".

One of the volunteers says last bend and as I round it I see the finish line about 100 yards out. At 50 yards I look over my shoulder and see the last female I passed ramping up the effort and had closed a 10 yard gap to about five. I pick up the pace enough to attempt to demonstrate that any finish line heroics would be for naught. I was shocked when when into a full sprint and was right on my heels. I sometimes can't help myself in these situations and let it slip out..."Don't even think about trying that bullpoop". It was game on now and fun 19 mile trail run turned into a full out sprint. You would have thought we were fighting for the last olympic qualifying spot rather than 116th place. I held her off by a couple of steps. I was rather embarrassed at the finish line as everyone was hooting it up. She gave me a congratutory fist bump and said that she thought she was going to catch me.

The event ended up being long at 19 miles rather than 18.6. Finished in 3:49.49, good for a 12:05 pace. Ran this on 4.5 hours sleep coming off a 3 hour night of sleep. Actually negetive split the event. Well beyond any expectations on trashed legs and a huge confidence builder for Umstead.

Course was amazing. 90% single track around the mountain Lake Fontana. Rain and the previous days race had turned the trails to mud and slop.

Sounds incredible. Did I miss the 50k report?

Hurried home for an 11-miler after work yesterday (avg 8:09/mile), got back, changed clothes, and straight to a 60-minute hot yoga class. Back home to a big spinach salad with salmon, a little TV, some sexy time, and sleep. A good night indeed.

So wrong to just drop that in there with no details...

Another story about me letting something slip during the heat of the moment...

About 6 years ago I was in the finals of the CAT5 sprint. The was basically a 5 block drag race style event with heats of 6 people. I'm about a 1.5 blocks from the finish when I sheer off the front of my shoe cleat and my left leg comes free. At the time I was in 2nd place by several yards. I was in the outer left lane and looked to my right and see the guy in 3rd. I started pedaling with my right leg only giving it everything I got. I thought I was telling myself "I can do this", but appartently I was saying it out loud. I thought I was going to hold the guy off when I went into a death wobble. Shortly after that I was rubber side up sliding across the rest of the field on my hip. Hit the deck at 37 mph according to the computer but the other riders managed to avoid running me over. The guy who ended up second told me afterwards he heard me saying I can do this. Ended up missing half of my bibs...left #### cheek hanging out. Cracked my tailbone and had some nice road rash.

That had to be one of the worst race weekends ever. The next day I got shelled out of the back of the crit on lap two. The third day was a road race and someone in the pack dropped a bottle that I hit. Rear tire starting going down and I eventually flatted out. Due to a huge wreck behind me there were no support trucks available on the course and I had to walk several miles back to the finish.

So this is basically a "Look at me!" saying you can do 37mph with one leg, yes? (That's ridiculous, BTW!)

 

[gruecd]

Hurried home for an 11-miler after work yesterday (avg 8:09/mile), got back, changed clothes, and straight to a 60-minute hot yoga class. Back home to a big spinach salad with salmon, a little TV, some sexy time, and sleep. A good night indeed.

So wrong to just drop that in there with no details...

Whatcha wanna know? I've been going twice per week for the past few weeks now. It helps my flexibility and core strength, and there are a bunch of hot, sweaty girls with great asses in yoga pants. What's not to like?!

 

[beer 302]

Hurried home for an 11-miler after work yesterday (avg 8:09/mile), got back, changed clothes, and straight to a 60-minute hot yoga class. Back home to a big spinach salad with salmon, a little TV, some sexy time, and sleep. A good night indeed.

So wrong to just drop that in there with no details...

Whatcha wanna know? I've been going twice per week for the past few weeks now. It helps my flexibility and core strength, and there are a bunch of hot, sweaty girls with great asses in yoga pants. What's not to like?!

Yea I noticed that too and my immediate thought was Grue is checking out hot sweaty chicks. My second thought was how to cash in on this for my benefit?

 

[gruecd]

My second thought was how to cash in on this for my benefit?

That part is easy. Find a yoga studio in your area and go. Seriously. Great for core/flexibility, and you get to stare at this for an hour...

 

[Sand]

Hurried home for an 11-miler after work yesterday (avg 8:09/mile), got back, changed clothes, and straight to a 60-minute hot yoga class. Back home to a big spinach salad with salmon, a little TV, some sexy time, and sleep. A good night indeed.

So wrong to just drop that in there with no details...

Whatcha wanna know? I've been going twice per week for the past few weeks now. It helps my flexibility and core strength, and there are a bunch of hot, sweaty girls with great asses in yoga pants. What's not to like?!

Much better - you are forgiven.5 mile run at lunch at 8:20 or so. 41 and drizzling. Awesome.

 

[Horses Mouth]

My 8 year old loves sports but isn't a top talent at anything he does. He is not quick on the soccer field and rounding the bases. He is quite thin for his age and average height. The other day in PE he ran the mile. He came home and said he came in first place from his class that is full of athletic kids. I was shocked as he never excels in sports and didn't believe his time thinking he got it wrong. We emailed his gym teacher and she said he did the mile in 6:38. Is this a good time for an 8 year old?

 

[Juxtatarot]

My 8 year old loves sports but isn't a top talent at anything he does. He is not quick on the soccer field and rounding the bases. He is quite thin for his age and average height. The other day in PE he ran the mile. He came home and said he came in first place from his class that is full of athletic kids. I was shocked as he never excels in sports and didn't believe his time thinking he got it wrong. We emailed his gym teacher and she said he did the mile in 6:38. Is this a good time for an 8 year old?

Only 8? I'm not involved with kids track so I could be wrong but I'm fairly sure that's a fantastic time!

 

[beer 302]

My second thought was how to cash in on this for my benefit?

That part is easy. Find a yoga studio in your area and go. Seriously. Great for core/flexibility, and you get to stare at this for an hour...

I'm in the Souf, view looks more like this.

 

[BassNBrew]

My 8 year old loves sports but isn't a top talent at anything he does. He is not quick on the soccer field and rounding the bases. He is quite thin for his age and average height. The other day in PE he ran the mile. He came home and said he came in first place from his class that is full of athletic kids. I was shocked as he never excels in sports and didn't believe his time thinking he got it wrong. We emailed his gym teacher and she said he did the mile in 6:38. Is this a good time for an 8 year old?

It's faster than most of the dudes in here.Probably 98th percentile for 12 year olds.http://www.livestrong.com/article/549735-good-mile-time-for-a-twelve-year-old/

 

[Sand]

It's faster than most of the dudes in here.

I'd be fast enough to trip him before he got to mile 2...

 

[Horses Mouth]

My 8 year old loves sports but isn't a top talent at anything he does. He is not quick on the soccer field and rounding the bases. He is quite thin for his age and average height. The other day in PE he ran the mile. He came home and said he came in first place from his class that is full of athletic kids. I was shocked as he never excels in sports and didn't believe his time thinking he got it wrong. We emailed his gym teacher and she said he did the mile in 6:38. Is this a good time for an 8 year old?

It's faster than most of the dudes in here.Probably 98th percentile for 12 year olds.http://www.livestrong.com/article/549735-good-mile-time-for-a-twelve-year-old/

I must admit I'm a bit suspicious of the "mile". I guess I'll have to time him myself.

 

[prosopis]

I sometimes can't help myself in these situations and let it slip out..."Don't even think about trying that bullpoop". It was game on now and fun 19 mile trail run turned into a full out sprint. You would have thought we were fighting for the last olympic qualifying spot rather than 116th place. I held her off by a couple of steps. I was rather embarrassed at the finish line as everyone was hooting it up. She gave me a congratutory fist bump and said that she thought she was going to catch me.

The event ended up being long at 19 miles rather than 18.6. Finished in 3:49.49, good for a 12:05 pace. Ran this on 4.5 hours sleep coming off a 3 hour night of sleep. Actually negetive split the event. Well beyond any expectations on trashed legs and a huge confidence builder for Umstead.

Course was amazing. 90% single track around the mountain Lake Fontana. Rain and the previous days race had turned the trails to mud and slop.

That is to funnyNice couple of days. You are crazy!!!!! Congrats

 

[prosopis]

Hurried home for an 11-miler after work yesterday (avg 8:09/mile), got back, changed clothes, and straight to a 60-minute hot yoga class. Back home to a big spinach salad with salmon, a little TV, some sexy time, and sleep. A good night indeed. Definitely getting into the habit stage with yoga and eating better, so that's good. Just need to get going with the regular bi-weekly core/strength workouts, and I'll be set. Between 6 runs, 2 yoga sessions, and 2 strength/core sessions, that's 10 workouts per week. Tough fitting everything in...Only 7-10 pounds over race weight with 12+ weeks to go, so I'm feeling pretty good about that. Once I start picking up the mileage (and assuming I keep up the healthy eating habits), that should drop right off.

That is a lot of working out. Very cool!!!!Do you like that hot yoga? I tried it once and thought I was going to die.

 

[prosopis]

Hurried home for an 11-miler after work yesterday (avg 8:09/mile), got back, changed clothes, and straight to a 60-minute hot yoga class. Back home to a big spinach salad with salmon, a little TV, some sexy time, and sleep. A good night indeed.

So wrong to just drop that in there with no details...

Whatcha wanna know? I've been going twice per week for the past few weeks now. It helps my flexibility and core strength, and there are a bunch of hot, sweaty girls with great asses in yoga pants. What's not to like?!

Maybe I misunderstood hot yoga class. I did a class where they cranked the heat up to the surface of the sun temps. I forget what they call that but it put a hurt on me.I thought that was what you were talking about.

 

[prosopis]

Still have some soreness but I feel about 70% better I really dont get it. Yesterday I had to be careful sitting and today I feel sore. I did stick to the elyptical and weights today. Depending on how it feels tomorrow I may try a run. I really have no good explanation on why it was so bad yesterday and seemingly much better today.

Sometimes a good night's sleep does wonders.BTW - this is the best thing I've seen regarding Lance lately. Well worth the 10 second look!

Did fine today. 6.5 miles @9:31 with last mile or so @ 8:57.Feel great. I dont know what was going on but I am not going to worry about it. Wish I never mentioned it now.

 

[Ned]

My 8 year old loves sports but isn't a top talent at anything he does. He is not quick on the soccer field and rounding the bases. He is quite thin for his age and average height. The other day in PE he ran the mile. He came home and said he came in first place from his class that is full of athletic kids. I was shocked as he never excels in sports and didn't believe his time thinking he got it wrong. We emailed his gym teacher and she said he did the mile in 6:38. Is this a good time for an 8 year old?

It's faster than most of the dudes in here.Probably 98th percentile for 12 year olds.http://www.livestrong.com/article/549735-good-mile-time-for-a-twelve-year-old/

I must admit I'm a bit suspicious of the "mile". I guess I'll have to time him myself.

There's a huge difference between those short sprints vs. running a mile. If it's accurate, that's some top level talent he's got! Here's to hoping it's legit.

 

[gruecd]

Maybe I misunderstood hot yoga class. I did a class where they cranked the heat up to the surface of the sun temps. I forget what they call that but it put a hurt on me.I thought that was what you were talking about.

You understood correctly. It's about 90° in the studio. I sweat like a mofo, but I feel like it helps loosen me up, and at the risk of sounding fruity, it's kinda cleansing. Plus, being a total "type-A" personality, yoga is nice way for me to just let my brain relax for an hour.

 

[Sand]

Weight loss ahoy.1/9 - 1791/17 - 174.4I'll take 4.5 lbs/week. Goal of 163-5.Good swim last night. Some 100s in 1:09-13, 200 in 2:28, 500 in 6:37. 500 was slow, the rest were good. Just goes to endurance - I have none.

 

[beer 302]

Weight loss ahoy.1/9 - 1791/17 - 174.4I'll take 4.5 lbs/week. Goal of 163-5.Good swim last night. Some 100s in 1:09-13, 200 in 2:28, 500 in 6:37. 500 was slow, the rest were good. Just goes to endurance - I have none.

Nice job, trying to drop 10lbs myself. So far I started at 189, weighed in today 191 Well on my way

 

[davegameplayer]

Well finally back in for the new year. Sitting around eating everything in sight definitely wasn't the wisest choice for the holidays. Got back to running again last week and it was to much to expect to be at my same fit level. It is slowly coming back though five runs since the 9th3.23 with a 10:01 pace reality check about the layoff3.43 with a 9:35 pace3.12 with a 9:51 humid and drizzling the whole run3.57 with a 8:59and yesterday a 3.44 at 9:02Feels good to be back at it again. Turns out a coworker just ran a 100k race last weekend in Bandera, TX. It was nice to listen to her race report and get some insight. All in all not a bad way to start the year. Catching up on the thread I must say that hot rock YOGA which is called Bikram is definately worth checking out only time I can go is at 5:30 am so I don't go as much as I should. As always nice to read about your races and training. Check back in soon.

 

[gruecd]

Nothing since yesterday morning? Slackers, all of you!Rolled out of bed yesterday morning and was outside 20 minutes later for a slow, cold 4-miler. I positively hate running in the morning. I'm slow, and everything hurts. It's sooooo much better running later in the day, but sometimes that's not an option. Hot yoga again last night. 5 miles this afteroon, 12 tomorrow, and rest (maybe some strength/core) on Sunday.I'll be in Cedar Rapids, IA, on Monday for work. Forecast for Monday morning says 6-7° with a wind chill of -12°. Ugh. First day of Boston Training, and I might be relegated to the dreadmill. Have a good weekend, kids!

 

[Sand]

Nothing since yesterday morning? Slackers, all of you!

Because you asked - 3 miles on the treadmill, as I was time compressed and too much of a chicken to go out in white out conditions (we had 2.5" of snow yesterday!). Then a 70 minute trainer ride last night. That report is about as as it can possible get, but, you know, just for the record.Weight this morning 174.2.

 

[Ned]

Nothing since yesterday morning? Slackers, all of you!Rolled out of bed yesterday morning and was outside 20 minutes later for a slow, cold 4-miler. I positively hate running in the morning. I'm slow, and everything hurts. It's sooooo much better running later in the day, but sometimes that's not an option. Hot yoga again last night. 5 miles this afteroon, 12 tomorrow, and rest (maybe some strength/core) on Sunday.I'll be in Cedar Rapids, IA, on Monday for work. Forecast for Monday morning says 6-7° with a wind chill of -12°. Ugh. First day of Boston Training, and I might be relegated to the dreadmill. Have a good weekend, kids!

I'm so meh right now it's bugging me. forced myself to run 5 recovery, 7 MLR, 7 GA the last 3 days and I'm sore for the first time in a while. Planning on 8/15 this weekend. It's time to ramp up for the trail triple in April.

 

[koby925]

Finally starting to get out more consistently and log weekly miles in the mid20s the last few weeks. Not coincidentally, the 5-7 mile runs are starting to feel easier again. Though the end of 2012 and beginning of 2013 have been light mileage, I'm really starting to feel the benefits of a good year of base from 2012. Let that be a lesson to me and others when you just don't want to get out there - the base and consistency now may benefit you way down the road, so keep at it. So, that said, looks like my 2013 race calendar is going to start on Feb 10th with a 5k. Past times for this race look pretty competitive so it will be a good gauge. Look at Raleigh running scene

 

[gruecd]

we had 2.5" of snow yesterday!

Whoa, 2-1/2 WHOLE INCHES??!?!? We call that a dusting up here....

 

[tri-man 47]

Let that be a lesson to me and others when you just don't want to get out there - the base and consistency now may benefit you way down the road, so keep at it.

and welcome back, daveGP!

 

[Sand]

we had 2.5" of snow yesterday!

Whoa, 2-1/2 WHOLE INCHES??!?!? We call that a dusting up here....

I'm in ####### Alabama, man. (and :notebook: for when you ##### about a bit of heat in the summer.) I actually would have gone out running if it was a bit colder. Air temp was about 35, so as soon as the snow hit you it melted. I would have been soaked by mile 2 in 20mph winds. No thanks.

 

[sho nuff]

Still have some soreness but I feel about 70% better I really dont get it. Yesterday I had to be careful sitting and today I feel sore. I did stick to the elyptical and weights today. Depending on how it feels tomorrow I may try a run. I really have no good explanation on why it was so bad yesterday and seemingly much better today.

Sometimes a good night's sleep does wonders.BTW - this is the best thing I've seen regarding Lance lately. Well worth the 10 second look!

Did fine today. 6.5 miles @9:31 with last mile or so @ 8:57.Feel great. I dont know what was going on but I am not going to worry about it. Wish I never mentioned it now.

Way to get back on the horse.

 

[beer 302]

Still have some soreness but I feel about 70% better I really dont get it. Yesterday I had to be careful sitting and today I feel sore. I did stick to the elyptical and weights today. Depending on how it feels tomorrow I may try a run. I really have no good explanation on why it was so bad yesterday and seemingly much better today.

Sometimes a good night's sleep does wonders.BTW - this is the best thing I've seen regarding Lance lately. Well worth the 10 second look!

Did fine today. 6.5 miles @9:31 with last mile or so @ 8:57.Feel great. I dont know what was going on but I am not going to worry about it. Wish I never mentioned it now.

Way to get back on the horse.

:rimshot:

 

[Miscellaneous]

Walked out the front of my place, turned down the road, and rolled my ankle in the first 100 yards. For about two minutes, I thought it was going to be over, but I started walking it out - and it relaxed. Ran my 'long' route - 5.5 miles. Felt great! I'm officially moving back to the Bay Area in July, and though I'm excited about basically everything about that (see ya, SoCal!), I will miss living on top of a huge freakin' hill. My 5.5 mile route had a total of 850 feet climbing in only 2 miles. I'm a little behind my 'New Year's Resolution' of 50+ miles a month, but I'm starting slow.

 

[FUBAR]

10 miles today to cap off my down week. Didn't run Wednesday or Thursday because of work, but luckily this was a scheduled down week anyway.

Kept it at a 8 minute pace, comfortable, enjoying the country roads and listening to an audiobook, The Art of being unreasonable. Seems fitting for those running marathons or ultras.

"The reasonable man adapts himself to the world. The unreasonable one persists in trying to adapt the world to himself. Therefore, all progress depends upon the unreasonable man."

 

[prosopis]

Well I made it official and signed up for my first mud run. With added bonus of zombies chasing us. Looks to be like a flag football scenario. Get to the end of the 5k with at least one flag and medal. http://slaughterhousetucson.com/event/escape-the-walkers323/The bad news to this is that there is a half marathon the very next day that I wanted to run. I suppose I can still do that and use the zombie fun run as a shake the legs out run 4.5 miles done today and I plan on 11 tomorrow.

 

[2Young2BBald]

Well I made it official and signed up for my first mud run. With added bonus of zombies chasing us. Looks to be like a flag football scenario. Get to the end of the 5k with at least one flag and medal. http://slaughterhous...the-walkers323/The bad news to this is that there is a half marathon the very next day that I wanted to run. I suppose I can still do that and use the zombie fun run as a shake the legs out run 4.5 miles done today and I plan on 11 tomorrow.

I you are going to spend the entire mud run worrying about tweaking and ankle, etc and the impacts of what it will have on the half, then bag the half and enjoy the mud run. I am running into the same thing in June. There are events very close to home on a Saturday and Sunday. The Saturday event is a 5K Run/5K Kayak Duathlon. The Sunday event is a Triathlon with a pretty heavy river current swim. I'd like to do back to back events, but think I wouldn't enjoy both to the fullest, so I am going to do the Saturday event and volunteer doing rescue kayak on the swim course for the Sunday event._________________I am starting to fall back into a groove over the past couple weeks. Ran 6 miles with my son last Saturday (spending most of the run asking if e could throttle back to something close to 8s). Swam 2,500 yards on Monday. I hadn't swam in a month and only once since Thanksgiving. I wanted to see where I am at as I plan for an assault on a 5K swim in August, so I did the full 2,500 straight and kept it under 50 minutes (sub 2M 100s). This was exactly the pace I was targeting as I think I can hold 2 M 100s for the 5K swim. Did an hour on the spin bike on Tuesday. On Wednesday, I did upper body and core. I like to try something new each year, so I bought couple of medicine balls and a multi-grip pull up bar for my son. For these workouts, I go online and pick 10 to 12 medicine ball drills and 3 to 5 pull up drills and do them in a circuit. I am hoping the added strength and core work will make the 5K swim a bit easier. Did another 2,500 yard swim on Thursday, breaking things up into a 1,500 and 1,000. I am going to run something today and work in another core circuit (and hopefully can rope my son into joining me).

 

[sho nuff]

First run in a while where I felt good throughout.Was going to get 6 in this morning...but was feeling so good I went 8.Still slower than I want to be...but listening to my body and keeping it slow and steady right now.Hoping the speed comes back slowly but surely during this training.

 

[beer 302]

I'll post more later but took off my shoe after the LR today and had a beautiful blood blister on my middle toe I was just getting that toenail back from last year due to the same thing Stupid toenail

 

[prosopis]

Well I made it official and signed up for my first mud run. With added bonus of zombies chasing us. Looks to be like a flag football scenario. Get to the end of the 5k with at least one flag and medal. http://slaughterhous...the-walkers323/The bad news to this is that there is a half marathon the very next day that I wanted to run. I suppose I can still do that and use the zombie fun run as a shake the legs out run 4.5 miles done today and I plan on 11 tomorrow.

I you are going to spend the entire mud run worrying about tweaking and ankle, etc and the impacts of what it will have on the half, then bag the half and enjoy the mud run. I am running into the same thing in June. There are events very close to home on a Saturday and Sunday. The Saturday event is a 5K Run/5K Kayak Duathlon. The Sunday event is a Triathlon with a pretty heavy river current swim. I'd like to do back to back events, but think I wouldn't enjoy both to the fullest, so I am going to do the Saturday event and volunteer doing rescue kayak on the swim course for the Sunday event._________________I am starting to fall back into a groove over the past couple weeks. Ran 6 miles with my son last Saturday (spending most of the run asking if e could throttle back to something close to 8s). Swam 2,500 yards on Monday. I hadn't swam in a month and only once since Thanksgiving. I wanted to see where I am at as I plan for an assault on a 5K swim in August, so I did the full 2,500 straight and kept it under 50 minutes (sub 2M 100s). This was exactly the pace I was targeting as I think I can hold 2 M 100s for the 5K swim. Did an hour on the spin bike on Tuesday. On Wednesday, I did upper body and core. I like to try something new each year, so I bought couple of medicine balls and a multi-grip pull up bar for my son. For these workouts, I go online and pick 10 to 12 medicine ball drills and 3 to 5 pull up drills and do them in a circuit. I am hoping the added strength and core work will make the 5K swim a bit easier. Did another 2,500 yard swim on Thursday, breaking things up into a 1,500 and 1,000. I am going to run something today and work in another core circuit (and hopefully can rope my son into joining me).

Very cool to hear that you can do that with your son. My son wants nothing to do with dad right now. I figure that is fairly normal at that age. I have to say I am envious when I hear about you running with your son.What website do you like to go to for your med ball work outs?

 

[prosopis]

I did 11 miles @ 9:34 pace today. Hoping to see UA trounce ASU in basketball today. Scumdevils

 

[FUBAR]

I'll post more later but took off my shoe after the LR today and had a beautiful blood blister on my middle toe I was just getting that toenail back from last year due to the same thing Stupid toenail

the joys of running

 

[2Young2BBald]

What website do you like to go to for your med ball work outs?

I just Google up Medicine Ball Workouts and all words like core, leg strength, etc. Typically, there are a lot of things from men's health and bodybuilding. I'll also use YouTube to get the hang of what to do. We have a Roku ad there is a station for these workouts, but I haven't tried these yet.

 

[tri-man 47]

Misc - if you think you'll be missing some hills, let SFDuck introduce you to the trails SW of San Fran! Where will you be based?

FUBAR - nice run and lesson.

beer - my second toe, right foot goes through a continual cycle of black nail, eventual fall-off, rinse/repeat.

2Young - I've got one of the pull-up bars, too, and have been getting back at it this winter ..though I'm still rather pathetic. :( I also had picked up a medicine ball some time ago, but haven't worked that into my routines yet ..hopefully soon now that my schedule is a bit lighter.

--

Chicago remains unusually warm and snow-free. I did a nice 15 miler this a.m.: 8:48/mi, 146 HR.

Funny story: A few miles before finishing I was running past an apartment building. All of a sudden I hear this friendly, booming voice shouting down at me from the 4th floor, "don't be doin' no EPO like Lance Armstrong!" I shouted back, "not me, buddy, all natural!" The dude, who is leaning out the window, shouts again, "yeah, no EPOs like Lance!" as he smiles and laughs loud enough to wake the whole neighborhood. Good times.

 

[gruecd]

The bad news to this is that there is a half marathon the very next day that I wanted to run. I suppose I can still do that and use the zombie fun run as a shake the legs out run

Seems like it was just yesterday that you were struggling to run at all, and now you're contemplating racing on back-to-back days. Good stuff. 12 miles for me today at 7:58/mile. Split 48:32/46:52. Last mile 7:16.

 

[Sand]

I am starting to fall back into a groove over the past couple weeks. Ran 6 miles with my son last Saturday (spending most of the run asking if e could throttle back to something close to 8s). Swam 2,500 yards on Monday. I hadn't swam in a month and only once since Thanksgiving. I wanted to see where I am at as I plan for an assault on a 5K swim in August, so I did the full 2,500 straight and kept it under 50 minutes (sub 2M 100s). This was exactly the pace I was targeting as I think I can hold 2 M 100s for the 5K swim. Did an hour on the spin bike on Tuesday. On Wednesday, I did upper body and core. I like to try something new each year, so I bought couple of medicine balls and a multi-grip pull up bar for my son. For these workouts, I go online and pick 10 to 12 medicine ball drills and 3 to 5 pull up drills and do them in a circuit. I am hoping the added strength and core work will make the 5K swim a bit easier. Did another 2,500 yard swim on Thursday, breaking things up into a 1,500 and 1,000. I am going to run something today and work in another core circuit (and hopefully can rope my son into joining me).

Good to see some swimming in here. You really should be doing intervals, though. All tempo, all the time. On my end a 64 mile ride this morning. Started off cold, but became beautiful for the last 2 hours. Set a new power PR at 7:00 on a ##### of a hill (1 mile, 8.5% or so). All was well until about 6 miles to go - the heart felt great, but the legs started cramping. The last hill wasn't much fun, but after I got off the bike all was well.Finished up the day with a 30 minute swim. The swim started good with a nice 2:31 200, but quickly got tired and was struggling to hold 1:15s on some 100s. Wanted to get a small run in when I got home, but was too wiped.So this week was 2 miles swum, 107 miles ridden, and 18 miles run. Pretty reasonable week.

 

[2Young2BBald]

I am starting to fall back into a groove over the past couple weeks. Ran 6 miles with my son last Saturday (spending most of the run asking if e could throttle back to something close to 8s). Swam 2,500 yards on Monday. I hadn't swam in a month and only once since Thanksgiving. I wanted to see where I am at as I plan for an assault on a 5K swim in August, so I did the full 2,500 straight and kept it under 50 minutes (sub 2M 100s). This was exactly the pace I was targeting as I think I can hold 2 M 100s for the 5K swim. Did an hour on the spin bike on Tuesday. On Wednesday, I did upper body and core. I like to try something new each year, so I bought couple of medicine balls and a multi-grip pull up bar for my son. For these workouts, I go online and pick 10 to 12 medicine ball drills and 3 to 5 pull up drills and do them in a circuit. I am hoping the added strength and core work will make the 5K swim a bit easier. Did another 2,500 yard swim on Thursday, breaking things up into a 1,500 and 1,000. I am going to run something today and work in another core circuit (and hopefully can rope my son into joining me).

Good to see some swimming in here. You really should be doing intervals, though. All tempo, all the time.

I know, I know, but I mentally need to be sure I can take this on. I want to get where I can swim around an hour a 15/hour and 20 straight over the next few months before I look at increasing my speed. I don't have open access to a pool. Instead, I'm scheduled at the local HS on Mon/Wed nights from 8-9:30pm, so I need to pack in my swims over the winter. Having taught myself to swim in '08, there are times where I feel like a beginner of sorts, so the mental piece is huge. The 5K swim could take me upwards of 2 hours, which is tough to get me head around.

 

[beer 302]

Training Week 6

Mon - 3.28 miles, 9:55 pace. Slow jog

Tue - 6 mile 8 X 1/4 mile repeats. Felt pretty good, all but 2 quarters under 8 min pace which is pretty rockin' for me.

Wed - 3.42 mile recovery run, 9:53 pace in the hills behind me. Figured if I have to run slow might as well do it in the hills.

Thu - 5 miles on the elliptical, raining pretty hard & cold. Felt good to get a workout in and not take the pounding.

Fri - 3.11 mile GA run, 9:31 pace.

Sat - 19.52 mile, 10:28 pace. Used Galloway's 3/1 run /walk method to try it. Interesting run to say the least, was dog ### tired at the end so not entirely sure it worked out the way I had wanted but was very surprised to see how steady the pace was throughout with this method. The downside is the huge blood blister on the end of my toe that throbbing like a muther right now. Really hurts to walk on it, hoping with soem rest tomorrow it will calm down and not hamper training next week.

Sun - SDO

40.3 for the week

 

[tri-man 47]

I know, I know, but I mentally need to be sure I can take this on. I want to get where I can swim around an hour a 15/hour and 20 straight over the next few months before I look at increasing my speed. I don't have open access to a pool. Instead, I'm scheduled at the local HS on Mon/Wed nights from 8-9:30pm, so I need to pack in my swims over the winter. Having taught myself to swim in '08, there are times where I feel like a beginner of sorts, so the mental piece is huge. The 5K swim could take me upwards of 2 hours, which is tough to get me head around.

On the one hand, you're a broken record with this recurring argument. On the other hand, the distance-focused swim training has served you extremely well through these years. So if it works for you, keep at it! One thing I would add: For the 5K swim, I really think you're going to need to be comfortable with bilateral breathing. The 5K swim will be at an "easy" pace, so I expect it will be helpful to let yourself turn both ways during the event. If Sand can't get you to do short drills, maybe we can convince you to work on the bilateral breathing.

 

[Sand]

I know, I know, but I mentally need to be sure I can take this on. I want to get where I can swim around an hour a 15/hour and 20 straight over the next few months before I look at increasing my speed. I don't have open access to a pool. Instead, I'm scheduled at the local HS on Mon/Wed nights from 8-9:30pm, so I need to pack in my swims over the winter. Having taught myself to swim in '08, there are times where I feel like a beginner of sorts, so the mental piece is huge. The 5K swim could take me upwards of 2 hours, which is tough to get me head around.

On the one hand, you're a broken record with this recurring argument. On the other hand, the distance-focused swim training has served you extremely well through these years. So if it works for you, keep at it!

One thing I would add: For the 5K swim, I really think you're going to need to be comfortable with bilateral breathing. The 5K swim will be at an "easy" pace, so I expect it will be helpful to let yourself turn both ways during the event. If Sand can't get you to do short drills, maybe we can convince you to work on the bilateral breathing.

To address 2Y. Next time you go to the pool do your steady state swim until the last 500. For the last 500 do 5x100 with 15 seconds rest in between with the goal of getting just enough rest to get the next 100 done. That gets you doing a "smidge" and does lots of good stuff. (That set sucks, BTW, but it is highly effective). For my first 5k I did max 2500 as a single set - good grief that is a boring thing to do in a pool. I will respectfully disagree with Tri-man on bilateral breathing. In long distance swimming you want as much air as possible - bilateral cuts down on air by a bunch because you're breathing every three cycles instead of two. I would humbly recommend learning to breathe opposite side as a skillset addition. This lets you have an option if the waves are in your face to your regular side and let you sight to the opposite side if you want, etc. I do opposite side breathing typically every practice. Not much, just enough to have it as a "break glass in case of emergency" kind of skill.Lots of folks disagree with me, but I don't think bilateral breathing has a lot of value.BTW, I am super pumped that you are taking on this adventure. Personally, I have never felt as accomplished as I did when I touched sand at the end my first 5k. It is a monumental accomplishment.

 

[Ned]

12 weeks out from the trail triple, so I guess it's about time to turn up the dial on the training. Pretty bleh week, but it's a start.

Tue - 5mi recovery. I felt OK after Sunday's race, but I wanted to make sure I was fully recovered. 9:56/140 HR way too high for recovery. Should've ran this slower.

Wed - 7mi MLR. Pretty relaxed, but my HR flat out sucks. 9:31/146

Thu - 7mi GA. Legs were cranky, but not too bad. 9:09/150

Sat - 8mi MLR. Time to do some decent mileage this weekend to see where I'm at. It was a good relaxing run. Just wish my HR was lower. 9:28/147

Sun - 15mi MLR. Windy and relatively warm (46). Was nice and smooth. It's funny how my body responds to stacking runs up like this. 9:27/148

42 for the week.

 

[Juxtatarot]

Training Report Week 6 (Recovery Week)

Tues 8 mi w/ 10 X 100 strides. I ran this on the treadmill so substituted 3 quarter mile intervals at 6:00 pace for the strides. I don't remember overall pace.

Wed 12 miles. 7:52/138

Thurs 5 recovery. 8:40. Heart rate data was really high and clearly not functioning correctly. It was quite cold so I wasn't sweating much and was wearing a few layers of tech garb. That probably caused the issues.

Friday Scheduled for 10 miles but Thursday night I got as sick as I ever remember. Some stomach virus, I guess. A lot of :X and , once at the same time! I couldn't even hold water down. Up all night and called off from work. (I'm 42 and this is the first day I've called off sick on any job in my life. Kind of sad the streak is over.) Didn't run this day. By the way, you guys were discussing weight loss a few days ago. For kicks on Friday morning I got on the scale knowing full well that due to dehydration and having nothing is my stomach, I'd weigh less than I have in 20 years. Came in at 132.

Sat Scheduled for 5 recovery but thought I'd test thing out at MLR pace and run the 10 scheduled for Friday if I felt OK. Felt fine at mile 3 and committed to the 10. Started struggling at 8 but made it through. I think I was still dehydrated. 7:54 pace. My heart rate monitor slipped off my chest during mile 1 (due to weight loss?) so I didn't get that data.

Sun 15 miles. Cold this morning so this was on the treadmill. A touch under 8:00 pace. I felt OK.

I ended up short a 5 mile recovery run so I only ran 50 instead of 55 miles. Mondays are my day off. I'm trying to decide if I want to make up the recovery run tomorrow or stick with the day off.

 

[sho nuff]

15 on the treadmill makes me want to puke.