Ran a 10k in June (8 Viewers)

[Hang 10]

So what is the furthest distance run by a FBG? I'm curious because I'm considering a 50 miler in the fall.

 

[FUBAR]

So what is the furthest distance run by a FBG? I'm curious because I'm considering a 50 miler in the fall.

Quite a few of the regulars have done 50M or more. I did a Bel Monte trail 50k two years ago and I highly recommend them. If one were more convenient to us I'd prefer those to any road marathon. I trained for it much like any marathon except more trail runs and slightly longer distance. The only real issue I ran into at the time was running in darkness, but that can be overcome by a good headlight. The other issue is if you live far from trails, it just takes extra time to get to your SP for the training runs. Unless of course you mean a road 50M, which would scare the **** out of me - too much pounding on pavement and increased chance of injury.

 

[Hang 10]

So what is the furthest distance run by a FBG? I'm curious because I'm considering a 50 miler in the fall.

Quite a few of the regulars have done 50M or more. I did a Bel Monte trail 50k two years ago and I highly recommend them. If one were more convenient to us I'd prefer those to any road marathon. I trained for it much like any marathon except more trail runs and slightly longer distance. The only real issue I ran into at the time was running in darkness, but that can be overcome by a good headlight. The other issue is if you live far from trails, it just takes extra time to get to your SP for the training runs. Unless of course you mean a road 50M, which would scare the **** out of me - too much pounding on pavement and increased chance of injury.

I ran my first ultra just before this past Christmas. A 50k trail race in Virginia Beach. Probably one of the easiest courses you could ask for in an ultra but I only had about 6 weeks of crash training. My legs were pretty beat up at the end but it was good experience. And no, I want no part of a 50 miler on pavement. I want to some trails and some scenery. Stuff I'm not used seeing here in the flatlands.

 

[SFBayDuck]

So what is the furthest distance run by a FBG? I'm curious because I'm considering a 50 miler in the fall.

For me so far it's a 36M trail race up in Lake Tahoe in 2009, but I have a 50K on tap for March and a 50M in April. And I just signed up for another 50M in October. BNB probably has the most ultra experience around these parts, and has a 100M coming up.

 

[SteveC702]

Well, I probably train too fast at times too, but I have altered my approach now that I am dedicating more time to it. A couple of years ago when I first made my comeback I was doing more lifting and shorter faster runs like MAC is doing. I was doing a lot of 2-4 mile runs at 6:30-6:50 pace. But only 10-12 miles a week. My first comeback race was an 18:48 5k. Yet the other day, I ran 19:16 off of more (albeit still not great) mileage for my first race of the season. I've been doing 20-25 miles in the 7:30-7:40 range mostly. Did I somehow get 30 seconds slower despite a good year last year of training? I doubt it. At least I hope not. But in the case of 2 years ago, I only ran a couple more races on that short mileage training plan so it was a small sample, but I felt myself plateauing. I think I got down to 18:23 in the third race. But the training runs weren't feeling any easier. Then when I started packing the miles on and slowing down (and adding speed once a week), the training runs were getting easier and easier, even with added mileage and I eventually ran 17:22. Not to mention 1:22:05 for a half which isn't much off of the 5k pace I ran the other day, but for 10 more miles. Could I have broken 18 by running fast runs and racing only? Probably but I know I don't think I would've gotten down to 17:22 and I don't know if I could've broken 1:40 in a Half training that way.

Like 2 years ago, I think if I had run faster runs in December and January then my first race of the season the other day would've been faster. But by going slower and longer as the others are advocating, and of course doing a designated speed day, I know that I will have a better year of overall racing.

So long story short I agree with others that with MAC's talent, he can probably break 18 on his plan. But with more time and mileage he could likely go sub 17 and run good times for longer races. I will be interested to see how it progresses.

Are the courses where you ran 18:48 and 19:16 certified and/or did you run with a garmin? Half of the 5Ks in my town are always mismeasured and I finally gave in last year after running what I thought was a pretty solid race but ended up coming in at 16:52 because I suspected the course was long. Surely enough the next week I wore my garmin and ran 17:18 on a "5K" course that was actually 3.3 miles (but didn't get discouraged because I knew the distance I was racing this time) and finally hit 15:40 on a certified 5K a month later. (garmin measured 3.11 on that one)

Your GPS will rarely (I want to say never, but ya know.....) match the course distance exactly. All certified courses are wheel measured and take the center line on turns. It's just a combination of the variances you naturally get from GPS technology and you not running perfect tangents.Congrats on the 15:40! That is smoking fast. How old are you?

Don't be a stranger. Let us know how your training/racing goes.

Thanks but I am pretty realistic about where I stand with my running as I still follow college/professional running pretty closely. I also tend to agree with the observation with garmins measuring "long", the only reason I trusted the one where I ran 15:40 on was because the course was pretty much one huge rectangle (1 mile north, 0.5 mile west, 1 mile south, 0.61 mile east) so not a lot of room for turns. (that and I ran a similar-caliber 10K on a certified course the next weekend and 15:43 again a month later)I actually posted a lot on FBG in 2004-2009 and then took a break and became a lurker for awhile. I had the city that I lived in as part of my SN so I got a new one when I started posting again.

Quick intro/answers to some other questions below:

30 year old / male. Was more of a 800/mile guy in high school and college and quit halfway through college. Started up again about 5-6 years ago and I have become more of a half-marathon/10K guy now. (I do a lot more tempo/threshold work and long repeats now versus hammering 200s/400s/800s in HS/college)

I actually have a race coming up in a week (Rock N' Roll New Orleans half), which I am using as a tune-up for the Boston. Shooting for sub-70 in the half and sub-2:30 in the full. (current PRs are 70:34 / 2:37, so the marathon is more of a jump but I feel like I have underperformed in the full relative to my shorter race times...) I just found out yesterday that they invited a bunch of female Olympians to the race so it looks like I am going to get chicked unless I run the race of my life.

 

[SteveC702]

SteveC702, let us know what races you do. And your age/goals, etc. I am doing another 5k next weekend because of a good cause (Special Olympics) and a certified course that competitive people have run in the past. And racing is serving as my speedwork for now until I re-engage with some speed. Mileage is creeping up too. I am at 20 with the weekend left. I want to increase but not from 25 to 40 all of the sudden so I think I will end up in the low 30s for the week. Then mid to high 30s next week and so on. Still not thinking I'm gonna set the world on fire in this race, but I would like to see progress. Goal is sub 19.

You probably have a pretty solid grasp on what works best for you, but I am curious what you think of doing some 50-100m strides at mile/5K pace after your easy runs? I remember my college coach would tell us to just do easy runs and build mileage during the summer but do 6-8 x 100 meter strides after our runs about 3 times a week to get in some really light speed work and supposedly make the transitioning back to racing/workouts easier.Good luck with the race, and I agree with your approach to slowly increasing mileage. It's better to be safe and get in some consistent training than rushing it and getting hurt.

 

[pigskinliquors]

The relief is better than the secks, trust me

I've done both, and am positive you are doing the secks wrong.

 

[Hang 10]

So what is the furthest distance run by a FBG? I'm curious because I'm considering a 50 miler in the fall.

For me so far it's a 36M trail race up in Lake Tahoe in 2009, but I have a 50K on tap for March and a 50M in April. And I just signed up for another 50M in October. BNB probably has the most ultra experience around these parts, and has a 100M coming up.

Nice. Looking forward to your race reports.

 

[Ned]

The relief is better than the secks, trust me

I've done both, and am positive you are doing the secks wrong.

 

[Sand]

I actually have a race coming up in a week (Rock N' Roll New Orleans half), which I am using as a tune-up for the Boston. Shooting for sub-70 in the half and sub-2:30 in the full. (current PRs are 70:34 / 2:37, so the marathon is more of a jump but I feel like I have underperformed in the full relative to my shorter race times...) I just found out yesterday that they invited a bunch of female Olympians to the race so it looks like I am going to get chicked unless I run the race of my life.

There are many, many things worse in life than running behind a group of super hot chicks in spandex.

 

[pigskinliquors]

I actually have a race coming up in a week (Rock N' Roll New Orleans half), which I am using as a tune-up for the Boston. Shooting for sub-70 in the half and sub-2:30 in the full. (current PRs are 70:34 / 2:37, so the marathon is more of a jump but I feel like I have underperformed in the full relative to my shorter race times...) I just found out yesterday that they invited a bunch of female Olympians to the race so it looks like I am going to get chicked unless I run the race of my life.

There are many, many things worse in life than running behind a group of super hot chicks in spandex.

I've missed out on PR's in the past due to not wanting a change of scenery while running/racing.

 

[sho nuff]

yeah...love those almost cooler temps bringing out those running pants on the ladies.Trip to the doc has helped a little...hopefully the antibiotics, steroids, and now an inhaler (as my asthma was kicking in a bit this week) will get me back out on the road tomorrow.Hate taking this many days off when training was starting to go really well again.

 

[tri-man 47]

SteveC702, let us know what races you do. And your age/goals, etc.

I am doing another 5k next weekend because of a good cause (Special Olympics) and a certified course that competitive people have run in the past. And racing is serving as my speedwork for now until I re-engage with some speed. Mileage is creeping up too. I am at 20 with the weekend left. I want to increase but not from 25 to 40 all of the sudden so I think I will end up in the low 30s for the week. Then mid to high 30s next week and so on. Still not thinking I'm gonna set the world on fire in this race, but I would like to see progress. Goal is sub 19.

You probably have a pretty solid grasp on what works best for you, but I am curious what you think of doing some 50-100m strides at mile/5K pace after your easy runs? I remember my college coach would tell us to just do easy runs and build mileage during the summer but do 6-8 x 100 meter strides after our runs about 3 times a week to get in some really light speed work and supposedly make the transitioning back to racing/workouts easier.

I'm a fan of this concept. For me, it's often as simple as using the last stretch before getting home for some long striding ...good forefoot striking with a deliberately strong back-kick.BTW, nice speed, Steve! Fellow BM'ers gruecd and Juxt probably popped an eyeball when they saw your Boston goal. Man .. that day for sure on this thread!

 

[koby925]

You probably have a pretty solid grasp on what works best for you, but I am curious what you think of doing some 50-100m strides at mile/5K pace after your easy runs? I remember my college coach would tell us to just do easy runs and build mileage during the summer but do 6-8 x 100 meter strides after our runs about 3 times a week to get in some really light speed work and supposedly make the transitioning back to racing/workouts easier.Good luck with the race, and I agree with your approach to slowly increasing mileage. It's better to be safe and get in some consistent training than rushing it and getting hurt.

Yes I agree, Steve. We called them 'strides' and basically did them 3-4 times a week also. They are definitely beneficial. I was actually doing them occassionally a couple years ago and last year but haven't done them in months. In addition to aging, it's just hard to dedicate the same time as in the past. We recently moved so when I can get a run in, it's walk outside, run, come in and resume life. No stretching, no strides, etc. Nice half and full times, especially for a middle distance guy. I was a middle distance guy myself but am embracing the longer stuff slowly but surely. I kinda wish I embraced it earlier but I always wanted to go shorter and faster when I was younger

 

[gruecd]

Cold, slow 18-miler today. I really wish I'd moved someplace warmer after college and started my career there instead of here....

 

[beer 302]

Hey guys, thanks for all the help a week or so ago with the calf pull. I was really down afterwards but two weeks later I think I'm ready to start back to normal workouts (Tuesday speed work will tell). It's an interesting injury and if you've never had to deal with it I hope it stays that way. I'm certainly no expert on the subject but I've read a ton in the last two weeks and talked to a few folks who have suffered through it and all the stories are remarkably the same. I've put together a long, rambling rehab guideline on what I've done in the last two weeks so if you ever need some reference material just search Gastroc or Soleus in this thread and hopefully it will help.

 

[tri-man 47]

Cold, slow 18-miler today. I really wish I'd moved someplace warmer after college and started my career there instead of here....

The way you sweat? You'd have become a non-Clydesdale long ago. NTTAWWT.13 miles for me this a.m. Another western suburbs dropoff and run home with the wind behind me. 10 miles at 8:13/mile, HR=151. I'm interested in hearing how Juxt handled this morning's cold Chicago weather.

 

[mr. furley]

Cold, slow 18-miler today. I really wish I'd moved someplace warmer after college and started my career there instead of here....

The way you sweat? You'd have become a non-Clydesdale long ago. NTTAWWT.13 miles for me this a.m. Another western suburbs dropoff and run home with the wind behind me. 10 miles at 8:13/mile, HR=151. I'm interested in hearing how Juxt handled this morning's cold Chicago weather.

very interesting idea. never considere this. talk about great motivation to finish your run!

 

[sho nuff]

Just 5 for me today.Was unsure what to think going out today for a cooler run (for me....had been in the 60s here....was 27 this morning with a windchill in the 20s...but it really felt ok with a nice sunny morning...and only felt the wind around a few corners).Was hoping to get out to 8 and if I was feeling good stretch it to 10.But coming off of sinus and lung crap...just did not have it in me.Felt that a half mile in that I would not be making it long as my HR was spiking from the first hill and I could feel the wheezy breathing that I was still not 100%.At 5 I decided to give it another day or two on the drugs and head on in.May get out for 3-4 slow miles tomorrow to see how I am doing and hope by Monday I can get back to some more normal training.

 

[FUBAR]

SteveC702, let us know what races you do. And your age/goals, etc.

I am doing another 5k next weekend because of a good cause (Special Olympics) and a certified course that competitive people have run in the past. And racing is serving as my speedwork for now until I re-engage with some speed. Mileage is creeping up too. I am at 20 with the weekend left. I want to increase but not from 25 to 40 all of the sudden so I think I will end up in the low 30s for the week. Then mid to high 30s next week and so on. Still not thinking I'm gonna set the world on fire in this race, but I would like to see progress. Goal is sub 19.

You probably have a pretty solid grasp on what works best for you, but I am curious what you think of doing some 50-100m strides at mile/5K pace after your easy runs? I remember my college coach would tell us to just do easy runs and build mileage during the summer but do 6-8 x 100 meter strides after our runs about 3 times a week to get in some really light speed work and supposedly make the transitioning back to racing/workouts easier.

I'm a fan of this concept. For me, it's often as simple as using the last stretch before getting home for some long striding ...good forefoot striking with a deliberately strong back-kick.BTW, nice speed, Steve! Fellow BM'ers gruecd and Juxt probably popped an eyeball when they saw your Boston goal. Man .. that day for sure on this thread!

I planned to do this throughout the last 1.5 miles of today's 10K, but as that stretch was on a somewhat busy road I just ran it in at a strong pace. I should have ran 17 today, but as the roads were supposed to be icy, I waited until the sun was up. With church this morning, the timeline would have been really tight (may have had to go to church without eating or still sweaty). With tomorrow off, I'll postpone the long run until tomorrow. So today was 10K LT. 1.5M (7:25 pace) to my favorite local hill (don't we all have a favorite hill and favorite local hill?), .8M uphill - gradual slope, not sure of the % incline, but enough where you feel it but not so much that it crushes you (maintain 7:25 pace), turn around, do it again (this time at 7:15), then push the 1.5 back home (just under 7:00 pace). Total 10K 45:12.

 

[Juxtatarot]

Cold, slow 18-miler today. I really wish I'd moved someplace warmer after college and started my career there instead of here....

The way you sweat? You'd have become a non-Clydesdale long ago. NTTAWWT.13 miles for me this a.m. Another western suburbs dropoff and run home with the wind behind me. 10 miles at 8:13/mile, HR=151. I'm interested in hearing how Juxt handled this morning's cold Chicago weather.

I waited until late morning yesterday but braved the cold. I only had to run 8 miles. 15 miles scheduled today. I thought it was going to be warmer but right now it's only 12! I guess I'm headed to the gym.

 

[Juxtatarot]

FUBAR I forgot, did you decide on a half marathon or full marathon this spring?

 

[FUBAR]

FUBAR I forgot, did you decide on a half marathon or full marathon this spring?

Went with the full. I'm not loving how it negatively effects my strength, but this will be a stepping stone to a full Ironman.

 

[Ned]

Hey guys, thanks for all the help a week or so ago with the calf pull. I was really down afterwards but two weeks later I think I'm ready to start back to normal workouts (Tuesday speed work will tell). It's an interesting injury and if you've never had to deal with it I hope it stays that way. I'm certainly no expert on the subject but I've read a ton in the last two weeks and talked to a few folks who have suffered through it and all the stories are remarkably the same. I've put together a long, rambling rehab guideline on what I've done in the last two weeks so if you ever need some reference material just search Gastroc or Soleus in this thread and hopefully it will help.

Great idea. Thanks for the effort! Be careful on Tuesday.

 

[gruecd]

I thought it was going to be warmer but right now it's only 12! I guess I'm headed to the gym.

Why?? The wind chill was like 3° when I finished my run yesterday, and it was still infinitely better than running on the treadmill...

 

[Hang 10]

Did 15 miles yesterday...felt twice that far. Not too stoked about this 30k Saturday.

 

[Juxtatarot]

I thought it was going to be warmer but right now it's only 12! I guess I'm headed to the gym.

Why?? The wind chill was like 3° when I finished my run yesterday, and it was still infinitely better than running on the treadmill...

Maybe I need better winter gear. Even with a pair of gloves under a pair of mittens, my hands freeze when it's under 20. I could also use something for my face and neck.

 

[Ned]

Week 5 in the books. Feeling close to pre-marathon shape.

Tue (9mi w/ 5LT) - Windy today and I paid for not respecting it. I was pressed for time so I decided to cut the up/down to 1u/1d. Blew thru LT on mile 5 (4th LT) and tucked tail like a pooooosay. Did 2 cooldown miles instead of 1. 4LT miles were 7:19/176. Disappointed I quit on the workout.

Wed (8mi MLR) - Having a hard time fitting these midweek runs in. Can't wait for the warmer temps so I can wake up before work to run. A little sore, but otherwise a really good run. 9:13/145

Thu (9mi MLR) - Still kinda sore. Tried to back off the pace a little. 9:22/145

Fri (5mi recovery) - Yup, definitely sore now. Should've ran slower. 9:52/137

Sat (7mi GA) - These are fun, but I suck at pacing this effort level. Felt really strong and recovered well from earlier in the week. 8:41/150

Sun (19mi LR) - Very windy and it killed me - 24mph sustained winds with 30+ gusts. Did my new hilly route again and paid the price with this wind. :X It was a tale of 2 halves. 9:38/150 out, 9:27/150 back in. Cross-wind nearly tripped me twice.

55mi for the week.

 

[Ned]

I thought it was going to be warmer but right now it's only 12! I guess I'm headed to the gym.

Why?? The wind chill was like 3° when I finished my run yesterday, and it was still infinitely better than running on the treadmill...

Maybe I need better winter gear. Even with a pair of gloves under a pair of mittens, my hands freeze when it's under 20. I could also use something for my face and neck.

Grow a beard. Seriously.

 

[gruecd]

Maybe I need better winter gear. Even with a pair of gloves under a pair of mittens, my hands freeze when it's under 20. I could also use something for my face and neck.

I rarely wear anything on my face/neck. It literally needs to be in the teens below zero. I own a balaclava, but I hate it. Hard to breathe.I have a pair of Gore-Tex mittens from Cabela's that I loooooooove. Stick a couple of hand warmers inside those bad boys, and my hands are literally sweating the whole way. Unfortunately I don't think they make/carry them anymore...

 

[gruecd]

Grow a beard. Seriously.

 

[FUBAR]

I thought it was going to be warmer but right now it's only 12! I guess I'm headed to the gym.

Why?? The wind chill was like 3° when I finished my run yesterday, and it was still infinitely better than running on the treadmill...

Maybe I need better winter gear. Even with a pair of gloves under a pair of mittens, my hands freeze when it's under 20. I could also use something for my face and neck.

Grow a beard. Seriously.

Good advice, if you're allowed to.

 

[IvanKaramazov]

Maybe I need better winter gear. Even with a pair of gloves under a pair of mittens, my hands freeze when it's under 20. I could also use something for my face and neck.

I rarely wear anything on my face/neck. It literally needs to be in the teens below zero. I own a balaclava, but I hate it. Hard to breathe.I have a pair of Gore-Tex mittens from Cabela's that I loooooooove. Stick a couple of hand warmers inside those bad boys, and my hands are literally sweating the whole way. Unfortunately I don't think they make/carry them anymore...

on the mittens. I managed to find a good pair of Brooks mittens -- fleece liner and detatchable wind-proof shell. They're a little on the small side, but they can easily handle sub-zero temperatures. I'm just about convinced that any semi-decent pair of mittens is way better than the best pair of running gloves.__________________

Today was my first day of "training" for my spring half-marathon, which is now 12 weeks out. Since I was feeling pretty good and definitely well-rested from my running hiatus, I went ahead and did 12 miles. Toward the end of my first lap around campus, I crossed paths with a colleague from my department who was just finishing a tempo run, so we ran together for a mile and a half or so. Well, his cooldown pace is way the hell faster than my long-run pace. I noticed that I was sucking wind a little between sentences, and looked down to see that we were booking along at 8:15/mi, which is about 90 seconds faster than what I would normally run. Fortunately he headed for home and I ended up finishing a very windy 12 miles at 9:29/mi. I'm hoping to start some speedwork later this week, but I may wait until next week just to make sure my "injury" is fixed up all the way.

 

[Juxtatarot]

Training report week 10

This week was a recovery week. Only 58 miles. I got refitted for new shoes Monday and the woman and I decided to go up 1/2 size to a 10 1/2. I've been wearing size 10 since I started running seriously so it's surprising to change but I've been getting a lot of toe calluses.

Tues 9 miles. Averaged 7:43/136

Wed 9 miles with 6 x 800 meter intervals. This was my first set of real intervals since September and I wasn't really ready for it. I was supposed to run 6 but only ran 4 and parts of the other 2. On the second interval I hit the Start/Stop button on the Garmin instead of Lap and stopped about half way through when I noticed my mistake. Also, on interval 4 I think I started without resting enough, was slower than I wanted to be and stopped early. The 4 I did complete were at paces of 6:09/6:09/6:11/5:52. Disappointed with this run.

Thurs 6 recovery miles. 8:09/132

Fri 11 miles. Treadmill. I was still upset about Wednesday's run so I ran mile 10 at 6:00 pace. That felt good. Excluding that mile, I averaged a little over 8:00.

Sat 8 miles w/ 10 x 100 meter strides. I ran this faster than planned because I wanted to get out of the COLD. 7:28/148. I felt I ran quality strides this time as opposed to my wimpy ones last week.

Sun 15 treadmill miles. 7:50ish average pace.

70 miles scheduled for next week including the dreaded 12/7 LT run on Friday.

 

[IvanKaramazov]

Training report week 10

This week was a recovery week. Only 58 miles.

Admit it: you were smiling when you typed that out.

 

[Juxtatarot]

I thought it was going to be warmer but right now it's only 12! I guess I'm headed to the gym.

Why?? The wind chill was like 3° when I finished my run yesterday, and it was still infinitely better than running on the treadmill...

Maybe I need better winter gear. Even with a pair of gloves under a pair of mittens, my hands freeze when it's under 20. I could also use something for my face and neck.

Grow a beard. Seriously.

I'm not sure that the scraggy, patchy thing I could grow would be much help in that department.

 

[Juxtatarot]

Training report week 10

This week was a recovery week. Only 58 miles.

Admit it: you were smiling when you typed that out.

Yes, but it's funny because it's true!

 

[Juxtatarot]

Week 5 in the books. Feeling close to pre-marathon shape.

Tue (9mi w/ 5LT) - Windy today and I paid for not respecting it. I was pressed for time so I decided to cut the up/down to 1u/1d. Blew thru LT on mile 5 (4th LT) and tucked tail like a pooooosay. Did 2 cooldown miles instead of 1. 4LT miles were 7:19/176. Disappointed I quit on the workout.

Wed (8mi MLR) - Having a hard time fitting these midweek runs in. Can't wait for the warmer temps so I can wake up before work to run. A little sore, but otherwise a really good run. 9:13/145

Thu (9mi MLR) - Still kinda sore. Tried to back off the pace a little. 9:22/145

Fri (5mi recovery) - Yup, definitely sore now. Should've ran slower. 9:52/137

Sat (7mi GA) - These are fun, but I suck at pacing this effort level. Felt really strong and recovered well from earlier in the week. 8:41/150

Sun (19mi LR) - Very windy and it killed me - 24mph sustained winds with 30+ gusts. Did my new hilly route again and paid the price with this wind. :X It was a tale of 2 halves. 9:38/150 out, 9:27/150 back in. Cross-wind nearly tripped me twice.

55mi for the week.

Which training plan are you running?Don't worry too much about Tuesday's run. As you know, speed will come in due time.

 

[Ned]

Training report week 10

Wed 9 miles with 6 x 800 meter intervals. This was my first set of real intervals since September and I wasn't really ready for it. I was supposed to run 6 but only ran 4 and parts of the other 2. On the second interval I hit the Start/Stop button on the Garmin instead of Lap and stopped about half way through when I noticed my mistake. Also, on interval 4 I think I started without resting enough, was slower than I wanted to be and stopped early. The 4 I did complete were at paces of 6:09/6:09/6:11/5:52. Disappointed with this run.

70 miles scheduled for next week including the dreaded 12/7 LT run on Friday.

Where was your HR on the intervals? That's a 18:00 5K. GL next week. Its a huge milestone.

 

[Juxtatarot]

Training report week 10

Wed 9 miles with 6 x 800 meter intervals. This was my first set of real intervals since September and I wasn't really ready for it. I was supposed to run 6 but only ran 4 and parts of the other 2. On the second interval I hit the Start/Stop button on the Garmin instead of Lap and stopped about half way through when I noticed my mistake. Also, on interval 4 I think I started without resting enough, was slower than I wanted to be and stopped early. The 4 I did complete were at paces of 6:09/6:09/6:11/5:52. Disappointed with this run.

70 miles scheduled for next week including the dreaded 12/7 LT run on Friday.

Where was your HR on the intervals? That's a 18:00 5K. GL next week. Its a huge milestone.

Low 160s. Highest reading was 164. I have to run longer to get my HR higher than that.

 

[Ned]

Week 5 in the books. Feeling close to pre-marathon shape.

Tue (9mi w/ 5LT) - Windy today and I paid for not respecting it. I was pressed for time so I decided to cut the up/down to 1u/1d. Blew thru LT on mile 5 (4th LT) and tucked tail like a pooooosay. Did 2 cooldown miles instead of 1. 4LT miles were 7:19/176. Disappointed I quit on the workout.

Wed (8mi MLR) - Having a hard time fitting these midweek runs in. Can't wait for the warmer temps so I can wake up before work to run. A little sore, but otherwise a really good run. 9:13/145

Thu (9mi MLR) - Still kinda sore. Tried to back off the pace a little. 9:22/145

Fri (5mi recovery) - Yup, definitely sore now. Should've ran slower. 9:52/137

Sat (7mi GA) - These are fun, but I suck at pacing this effort level. Felt really strong and recovered well from earlier in the week. 8:41/150

Sun (19mi LR) - Very windy and it killed me - 24mph sustained winds with 30+ gusts. Did my new hilly route again and paid the price with this wind. :X It was a tale of 2 halves. 9:38/150 out, 9:27/150 back in. Cross-wind nearly tripped me twice.

55mi for the week.

Which training plan are you running?Don't worry too much about Tuesday's run. As you know, speed will come in due time.

Just putting my own together since I'm training for a weird race (trail triple). I was more disappointed with quitting on the last LT mile. The splits were actually pretty good. When I saw 182 (178 is LT) at the end of the 4th LT mile I knew I was toast so I said screw it and stopped. Really just focusing on endurance right now. Kind of a mix between cycle one of 18/55 and 18/70.

 

[Ned]

Training report week 10

Wed 9 miles with 6 x 800 meter intervals. This was my first set of real intervals since September and I wasn't really ready for it. I was supposed to run 6 but only ran 4 and parts of the other 2. On the second interval I hit the Start/Stop button on the Garmin instead of Lap and stopped about half way through when I noticed my mistake. Also, on interval 4 I think I started without resting enough, was slower than I wanted to be and stopped early. The 4 I did complete were at paces of 6:09/6:09/6:11/5:52. Disappointed with this run.

70 miles scheduled for next week including the dreaded 12/7 LT run on Friday.

Where was your HR on the intervals? That's a 18:00 5K. GL next week. Its a huge milestone.

Low 160s. Highest reading was 164. I have to run longer to get my HR higher than that.

Damn dude. You're in great shape at this stage.

 

[tri-man 47]

beer - glad to hear your calf is seemingly OK. Be cautious, though.

Juxt - I wear a runner's balaclava when it gets below about 15 degrees. I used to have trouble breathing, as gruecd mentioned, but now I position it very low on the forehead like the pic in this link. This allows me to keep my mouth uncovered (but it still covers the chin). A little vaseline or body glide on the cheeks/nose can help create a bit of a barrier against the wind. For my hands in such cold weather, I agree that mittens > gloves. But I tend to wear some big, insulated gloves, which keep my hands and wrists toasty/sweaty warm. (I got one of those shoe dryer contraptions as something of a gag gift for Christmas, but it works well for gloves!) The biggest challenge with long, cold runs is that the fluids on my fuel belt start to freeze up, so it's hard to hydrate on the double digit runs.

http://www.google.com/imgres?q=balaclava+runner&start=294&hl=en&tbo=d&biw=1600&bih=688&tbm=isch&tbnid=xt9cTTldsmgQpM:&imgrefurl=http://whattowearrunning.blogspot.com/2010_01_01_archive.html&docid=TOz7tmXEnDtPpM&imgurl=http://2.bp.blogspot.com/_JAZ8nkr4FUo/S1OPgbxzauI/AAAAAAAAAEk/X8jYMBQVa0M/s320/balaclava.jpg&w=289&h=320&ei=pTQhUYaQL8WhyAGriIGIAw&zoom=1&iact=hc&vpx=1034&vpy=333&dur=3260&hovh=236&hovw=213&tx=47&ty=185&sig=109928399850334748765&page=7&tbnh=151&tbnw=166&ndsp=40&ved=1t:429,r:21,s:300,i:67

and a preemptive :finger: to the warm weather folks that laugh at all this.

 

[Juxtatarot]

Juxt - I wear a runner's balaclava when it gets below about 15 degrees. I used to have trouble breathing, as gruecd mentioned, but now I position it very low on the forehead like the pic in this link. This allows me to keep my mouth uncovered (but it still covers the chin). A little vaseline or body glide on the cheeks/nose can help create a bit of a barrier against the wind. For my hands in such cold weather, I agree that mittens > gloves. But I tend to wear some big, insulated gloves, which keep my hands and wrists toasty/sweaty warm. (I got one of those shoe dryer contraptions as something of a gag gift for Christmas, but it works well for gloves!) The biggest challenge with long, cold runs is that the fluids on my fuel belt start to freeze up, so it's hard to hydrate on the double digit runs.

http://www.google.com/imgres?q=balaclava+runner&start=294&hl=en&tbo=d&biw=1600&bih=688&tbm=isch&tbnid=xt9cTTldsmgQpM:&imgrefurl=http://whattowearrunning.blogspot.com/2010_01_01_archive.html&docid=TOz7tmXEnDtPpM&imgurl=http://2.bp.blogspot.com/_JAZ8nkr4FUo/S1OPgbxzauI/AAAAAAAAAEk/X8jYMBQVa0M/s320/balaclava.jpg&w=289&h=320&ei=pTQhUYaQL8WhyAGriIGIAw&zoom=1&iact=hc&vpx=1034&vpy=333&dur=3260&hovh=236&hovw=213&tx=47&ty=185&sig=109928399850334748765&page=7&tbnh=151&tbnw=166&ndsp=40&ved=1t:429,r:21,s:300,i:67

Thanks. I hoping that we won't see too many more of these super cold days now that we're in the second half of February (although the forecast for next week still looks cold). I think I'm done buying the cold weather stuff for this season but these are some good ideas for next year.

 

[Sand]

Bummed. Too chicken to head out to a bike race, so I am sitting home doing homework with the kid. Just realized before I headed out that I was flying solo, had no clue as to really what the procedures were, and that I would pay $30 for the ignominy of getting pulled after the first 10 mile lap because I'd been dropped in the first mile.

 

[Juxtatarot]

Bummed. Too chicken to head out to a bike race, so I am sitting home doing homework with the kid. Just realized before I headed out that I was flying solo, had no clue as to really what the procedures were, and that I would pay $30 for the ignominy of getting pulled after the first 10 mile lap because I'd been dropped in the first mile.

Stuff like this can happen? This doesn't seem very inviting to new cyclists.

 

[tri-man 47]

Bummed. Too chicken to head out to a bike race, so I am sitting home doing homework with the kid. Just realized before I headed out that I was flying solo, had no clue as to really what the procedures were, and that I would pay $30 for the ignominy of getting pulled after the first 10 mile lap because I'd been dropped in the first mile.

I know what you're saying, but still ...

 

[BassNBrew]

Cold, slow 18-miler today. I really wish I'd moved someplace warmer after college and started my career there instead of here....

More power to you. Yesterday I bagged my 10 miler as it was in the 20s and the wind was howling. I was thinking about what type of weather you tackle on a regular basis. Major props to you.

 

[BassNBrew]

So what is the furthest distance run by a FBG? I'm curious because I'm considering a 50 miler in the fall.

54 back in December for me. 100 slated for April.

 

[sho nuff]

Worked my back out today.Powerwashing the deck, kid's play set...an old rocking chair...and an old grill to get crap off of it to sell.