Ran a 10k in June (6 Viewers)

[Juxtatarot]

Registering tomorrow for Madison for the fall. Only $65 if you sign up from March 1-4. One hell of a bargain for a marathon these days....Plus race date is November 11, which means the heaviest training will be in September and October, generally the best time of the year to run in the Midwest.

My fall marathon is on November 10.

 

[tri-man 47]

Juxt - I thought we were adding a 5 mile cooldown after the upcoming HM so you could (along with a warmup) get your 20 miles? You could even do a mile or two of it while you wait for me to finish.

No, but you can get your cooldown in. Just keep on running after the finish and hopefully you'll catch up to me before I get to the car.

What, you don't want to stay for my medal ceremony? ...probably yours, too. Placing in a HM is great: You get a medal for finishing, and a medal for placing, and they jingle/jangle all the way back to the car.

 

[Juxtatarot]

Good riddance ####### February!And may March be more lambish than lionish. Although it's snowing today.

 

[Hang 10]

At a minimum, though, reading your post makes me feel less guilty about substituting a half marathon in place of a last 20-miler later in March!

That guilt is amazingly powerful, eh? Drives me crazy.

Yes, one time I remember stopping a recovery run at something like 4.96 miles instead of 5 and I couldn't stop thinking about it for days!

Ok...that's pretty bad.But I got something similar going on. I've got a decent amount of pain I'm dealing with in my left leg for the past month...mid thigh region. I'd like nothing better to take it easy on it, as my race is like 2-1/2 weeks away. Today I got a 5 mile run scheduled at a MT pace. Do I just grind it out, or just run an easy 6 or so? Either way, I'm going to regret my decision.

What's MT?Where's the pain on the thigh? Outter mid thigh (left side of left thigh)?On a scale of 1-10, how much does it hurt? Does it go away when you start running or is it constant no matter what you're doing?All things being equal, better safe than sorry. Being 2.5 weeks out, you're not going to lose/gain much of anything.

Mid TempoIt's my inner left thigh...I think it relates to some issues I was having with my leg/hip joint. It's probably about 3 right now...causing me a little hitch in my giddyup. It lingers for like the first couple miles of a run but it's barely noticeable once I get warm. Maybe a 1 on the pain scale at that point.

So yeah, it's worse now. My 5 mile run was pretty much miserable. Feel like I need to shutdown indefinitely. So awesome that after all this training, my half is now in doubt.

 

[Juxtatarot]

At a minimum, though, reading your post makes me feel less guilty about substituting a half marathon in place of a last 20-miler later in March!

That guilt is amazingly powerful, eh? Drives me crazy.

Yes, one time I remember stopping a recovery run at something like 4.96 miles instead of 5 and I couldn't stop thinking about it for days!

Ok...that's pretty bad.But I got something similar going on. I've got a decent amount of pain I'm dealing with in my left leg for the past month...mid thigh region. I'd like nothing better to take it easy on it, as my race is like 2-1/2 weeks away. Today I got a 5 mile run scheduled at a MT pace. Do I just grind it out, or just run an easy 6 or so? Either way, I'm going to regret my decision.

What's MT?Where's the pain on the thigh? Outter mid thigh (left side of left thigh)?On a scale of 1-10, how much does it hurt? Does it go away when you start running or is it constant no matter what you're doing?All things being equal, better safe than sorry. Being 2.5 weeks out, you're not going to lose/gain much of anything.

Mid TempoIt's my inner left thigh...I think it relates to some issues I was having with my leg/hip joint. It's probably about 3 right now...causing me a little hitch in my giddyup. It lingers for like the first couple miles of a run but it's barely noticeable once I get warm. Maybe a 1 on the pain scale at that point.

So yeah, it's worse now. My 5 mile run was pretty much miserable. Feel like I need to shutdown indefinitely. So awesome that after all this training, my half is now in doubt.

On the bright side, a lot of healing can happen in two weeks. Hopefully your recovery will be speedy.

 

[tri-man 47]

So yeah, it's worse now. My 5 mile run was pretty much miserable. Feel like I need to shutdown indefinitely. So awesome that after all this training, my half is now in doubt.

Dammit! Sorry to hear that. It's still very early in the 2013 season, so better safe than sorry?

 

[Hang 10]

At a minimum, though, reading your post makes me feel less guilty about substituting a half marathon in place of a last 20-miler later in March!

That guilt is amazingly powerful, eh? Drives me crazy.

Yes, one time I remember stopping a recovery run at something like 4.96 miles instead of 5 and I couldn't stop thinking about it for days!

Ok...that's pretty bad.But I got something similar going on. I've got a decent amount of pain I'm dealing with in my left leg for the past month...mid thigh region. I'd like nothing better to take it easy on it, as my race is like 2-1/2 weeks away. Today I got a 5 mile run scheduled at a MT pace. Do I just grind it out, or just run an easy 6 or so? Either way, I'm going to regret my decision.

What's MT?Where's the pain on the thigh? Outter mid thigh (left side of left thigh)?On a scale of 1-10, how much does it hurt? Does it go away when you start running or is it constant no matter what you're doing?All things being equal, better safe than sorry. Being 2.5 weeks out, you're not going to lose/gain much of anything.

Mid TempoIt's my inner left thigh...I think it relates to some issues I was having with my leg/hip joint. It's probably about 3 right now...causing me a little hitch in my giddyup. It lingers for like the first couple miles of a run but it's barely noticeable once I get warm. Maybe a 1 on the pain scale at that point.

So yeah, it's worse now. My 5 mile run was pretty much miserable. Feel like I need to shutdown indefinitely. So awesome that after all this training, my half is now in doubt.

On the bright side, a lot of healing can happen in two weeks. Hopefully your recovery will be speedy.

Thanks.What's the best course of action here? Obviously, you don't know my specific injury but should I completely lay off it? Should I just run easy, short and slow? If the race was this weekend, I'm pretty sure I could grind it out but it is painful and now it's effecting my stride.

 

[gruecd]

Registering tomorrow for Madison for the fall. Only $65 if you sign up from March 1-4. One hell of a bargain for a marathon these days....Plus race date is November 11, which means the heaviest training will be in September and October, generally the best time of the year to run in the Midwest.

My fall marathon is on November 10.

Yeah, so is Madison, actually. I'm an idiot. Anyway, signing up at noon...

 

[Juxtatarot]

What's the best course of action here? Obviously, you don't know my specific injury but should I completely lay off it? Should I just run easy, short and slow? If the race was this weekend, I'm pretty sure I could grind it out but it is painful and now it's effecting my stride.

Others are better than me at giving injury advice but Rest, Ice, Compression, Elevation. Well, the E might be hard for the thigh.Since the pain is that bad, I think I'd rest it at least 10 days before trying it out with an easy run. You won't lose too much fitness in only 2 weeks and you'll certainly be rested for the half. You have little to gain by pushing it.

 

[gruecd]

What's the best course of action here? Obviously, you don't know my specific injury but should I completely lay off it? Should I just run easy, short and slow? If the race was this weekend, I'm pretty sure I could grind it out but it is painful and now it's effecting my stride.

Perhaps I'm asking the obvious, but have you seen a sports med doctor??

 

[Hang 10]

What's the best course of action here? Obviously, you don't know my specific injury but should I completely lay off it? Should I just run easy, short and slow? If the race was this weekend, I'm pretty sure I could grind it out but it is painful and now it's effecting my stride.

Perhaps I'm asking the obvious, but have you seen a sports med doctor??

I have. I was told that it was most likely an irritation of my femoral nerve. He was thinking it was caused by my piriformis muscle being too tight or something.

 

[MAC_32]

What's the best course of action here? Obviously, you don't know my specific injury but should I completely lay off it? Should I just run easy, short and slow? If the race was this weekend, I'm pretty sure I could grind it out but it is painful and now it's effecting my stride.

Perhaps I'm asking the obvious, but have you seen a sports med doctor??

I have. I was told that it was most likely an irritation of my femoral nerve. He was thinking it was caused by my piriformis muscle being too tight or something.

It's a risk/reward case.If you continue training you risk not being able to run the race at all.If you scale it back you're still risking it, just not as much...but likely at the expense of your race time. Basically rest for 2 weeks, maybe 1 or 2 easy runs to loosen up, then give it all you have race day...or just bag it if it's still bothering you that much. If you're not racing for time I recommend this action.In the end, the more you run now the greater the chances you'll have to run less later...and if you continue to run you may not be able to do the race...or will be too beat up to perform well.Do you like to gamble?

 

[gruecd]

What's the best course of action here? Obviously, you don't know my specific injury but should I completely lay off it? Should I just run easy, short and slow? If the race was this weekend, I'm pretty sure I could grind it out but it is painful and now it's effecting my stride.

Perhaps I'm asking the obvious, but have you seen a sports med doctor??

I have. I was told that it was most likely an irritation of my femoral nerve. He was thinking it was caused by my piriformis muscle being too tight or something.

OK, so have you been stretching it religiously? Rolling on a tennis ball? Yoga?

 

[Hang 10]

What's the best course of action here? Obviously, you don't know my specific injury but should I completely lay off it? Should I just run easy, short and slow? If the race was this weekend, I'm pretty sure I could grind it out but it is painful and now it's effecting my stride.

Perhaps I'm asking the obvious, but have you seen a sports med doctor??

I have. I was told that it was most likely an irritation of my femoral nerve. He was thinking it was caused by my piriformis muscle being too tight or something.

OK, so have you been stretching it religiously? Rolling on a tennis ball? Yoga?

Just got the diagnosis on wednesday, so I've only just started the tennis ball and stretching treatments. Gonna give it a try on my lunch break today and got a massage scheduled in the afternoon.

 

[beer 302]

At a minimum, though, reading your post makes me feel less guilty about substituting a half marathon in place of a last 20-miler later in March!

That guilt is amazingly powerful, eh? Drives me crazy.

Yes, one time I remember stopping a recovery run at something like 4.96 miles instead of 5 and I couldn't stop thinking about it for days!

Ok...that's pretty bad.But I got something similar going on. I've got a decent amount of pain I'm dealing with in my left leg for the past month...mid thigh region. I'd like nothing better to take it easy on it, as my race is like 2-1/2 weeks away. Today I got a 5 mile run scheduled at a MT pace. Do I just grind it out, or just run an easy 6 or so? Either way, I'm going to regret my decision.

What's MT?Where's the pain on the thigh? Outter mid thigh (left side of left thigh)?On a scale of 1-10, how much does it hurt? Does it go away when you start running or is it constant no matter what you're doing?All things being equal, better safe than sorry. Being 2.5 weeks out, you're not going to lose/gain much of anything.

Mid TempoIt's my inner left thigh...I think it relates to some issues I was having with my leg/hip joint. It's probably about 3 right now...causing me a little hitch in my giddyup. It lingers for like the first couple miles of a run but it's barely noticeable once I get warm. Maybe a 1 on the pain scale at that point.

So yeah, it's worse now. My 5 mile run was pretty much miserable. Feel like I need to shutdown indefinitely. So awesome that after all this training, my half is now in doubt.

On the bright side, a lot of healing can happen in two weeks. Hopefully your recovery will be speedy.

I'm living proof. About three weeks ago I was having trouble walking let alone running and was ready to go play in traffic because of it. Do what the doc tells you, rest it and when you do start back, start S L O W. You push too soon and #### it up worse. You might bag the HM or not run at the level you want but unless it's the last race you're going to run this year you have to look big picture. GL, keep us updated, sucks man, feel for you.

 

[SteveC702]

What's the best course of action here? Obviously, you don't know my specific injury but should I completely lay off it? Should I just run easy, short and slow? If the race was this weekend, I'm pretty sure I could grind it out but it is painful and now it's effecting my stride.

Perhaps I'm asking the obvious, but have you seen a sports med doctor??

I have. I was told that it was most likely an irritation of my femoral nerve. He was thinking it was caused by my piriformis muscle being too tight or something.

OK, so have you been stretching it religiously? Rolling on a tennis ball? Yoga?

Just got the diagnosis on wednesday, so I've only just started the tennis ball and stretching treatments. Gonna give it a try on my lunch break today and got a massage scheduled in the afternoon.

I am probably going to repeat this over a lot in this thread, but most coaches will tell you that you can't really advance your fitness in the last 2 weeks prior to your goal race. If you can cross-train without aggravating the area, that would be a good substitute, otherwise do whatever the doctor tells you to do in terms of rehab/treatments and then wait until 2-3 days beforehand to test it out. I can't count how many times I've seen athletes be forced to take 2-3 weeks off before a big race, cross train / rest, and then run a huge PR. The most famous instance is probably Carlos Lopez getting in a car accident two weeks prior to the 1984 Olympics and not being able to run until the day of the race. He won. My personal stories include getting hurt a month before my first marathon and doing nothing more than ellipticaling 3 times a week and then doing 3 hard runs in the 8 days prior to the race. I missed my goal time by 8 minutes, but that was due to DUMB DUMB pacing than actual fitness loss.Good luck with the injury man.

 

[BassNBrew]

Hang 10 - If it was me, I'd be strectching every day and doing weight training 5x times a week. I'd switch to stairmill, eliptical, rowing machine, etc to feel good about the fitness.

 

[Hang 10]

Thanks for all the advice, fellas. Feeling better about this already.

 

[SFBayDuck]

Was up in Oregon for a little combo business/pleasure trip the past few days. After a 6 mile run along a busy road near my parent's house on Thursday that made me realize what I hate about running on roads (I swear I was still tasting car exhaust Thursday night), I headed down to Eugene for the Civil War hoops game last night. Got up early this morning and headed over to Pre's Trail along the Willamette River, my first time ever running there. I'll admit it, it affected me being there - my HR was 20 beats higher than it should have been during the first mile. And kind of like when I ran across the Golden Gate Bridge again a couple of weeks ago, I'm pretty sure I was smiling most of the time.

What a great run 5 mile run. In honor of Pre, I decided to push the 4th mile at about 80-90% effort, and knocked out a 7:44 mile - probably my fastest ever that didn't involved a big downhill (yes, we all know I'm slow).

Anyway, a few pics:

Guess it's this way

Sign at one of the trail heads

Running by Autzen

Autzen from another angle

 

[2Young2BBald]

Was up in Oregon for a little combo business/pleasure trip the past few days. After a 6 mile run along a busy road near my parent's house on Thursday that made me realize what I hate about running on roads (I swear I was still tasting car exhaust Thursday night), I headed down to Eugene for the Civil War hoops game last night. Got up early this morning and headed over to Pre's Trail along the Willamette River, my first time ever running there. I'll admit it, it affected me being there - my HR was 20 beats higher than it should have been during the first mile. And kind of like when I ran across the Golden Gate Bridge again a couple of weeks ago, I'm pretty sure I was smiling most of the time.What a great run 5 mile run. In honor of Pre, I decided to push the 4th mile at about 80-90% effort, and knocked out a 7:44 mile - probably my fastest ever that didn't involved a big downhill (yes, we all know I'm slow).Anyway, a few pics:Guess it's this waySign at one of the trail headsRunning by AutzenAutzen from another angle

Man you get it, great posting.

 

[Ned]

Was up in Oregon for a little combo business/pleasure trip the past few days. After a 6 mile run along a busy road near my parent's house on Thursday that made me realize what I hate about running on roads (I swear I was still tasting car exhaust Thursday night), I headed down to Eugene for the Civil War hoops game last night. Got up early this morning and headed over to Pre's Trail along the Willamette River, my first time ever running there. I'll admit it, it affected me being there - my HR was 20 beats higher than it should have been during the first mile. And kind of like when I ran across the Golden Gate Bridge again a couple of weeks ago, I'm pretty sure I was smiling most of the time.What a great run 5 mile run. In honor of Pre, I decided to push the 4th mile at about 80-90% effort, and knocked out a 7:44 mile - probably my fastest ever that didn't involved a big downhill (yes, we all know I'm slow).Anyway, a few pics:Guess it's this waySign at one of the trail headsRunning by AutzenAutzen from another angle

Man you get it, great posting.

Super cool.

 

[SteveC702]

My apologies if you've seen this already.

 

[sho nuff]

Awesome run SF...except for that stadium thing that got on your way.

For me, while not a great week by usual standards (my own, or anyone's in here)...felt great to have a pretty normal week of training again after fighting off sinus and lung crap the previous 2 weeks.

M: 4 easy

T: weights and core

W: 4 easy

T: weights and core

F: 3.5 easy

S: 8 (6 GA but felt so good at the end I pushed the last 2 at HMP)

Legs felt great and rested (which they should be). But could breath normally again which was big for me.

Far off of what my original plan would have been for this week...but trying to ramp it back up to not bonk at the Country Music Half.

Thanks also to tri-man for the donation...and for those that see it too often on facebook...too bad. For those that don't...just any sort of good thoughts or any support is always appreciated. I am running this next half for a great group that raises money for research in fighting Neurblastoma (very deadly form of childhood cancer) and also helping families going through it. Had some good friends in college who lost their daughter 7 years ago who have raised a ton of money thru their foundation named after their daughter.

Take a look...and just offer good thoughts or anything is always helpful.

Emily's Power for a Cure

 

[beer 302]

So I wanted to do 20 today because I never have and thought I would run the HM course to get a feel for it before the race next week. It's similar to the one I ran last year but different enough that I wanted to run it, figured I would do some hill repeats at the end on the monster finishing hill to get to 20. Well not knowing the streets of Charlotte very well I ended up taking a left when it should have been a right and managed to add 6 miles t the jaunt. The course runs through the affluent neighborhoods in town so I guess I should have known something was amiss when I ended up in dumpster diver land. From there it was a comedy of errors just trying to get back to my truck with me very literally taking darn near every wrong turn possible just to get back. By the time I finally reached the big hill I was spent, soaked (it snowed the entire way), frustrated & cold. I walked the final mile or so after I shut off the phone. Threw in the towel at 22 which is still a distance PR as well as a 50 mile week, another PR. Only thing missing was a ####### horse Ready for taper week now

 

[Hang 10]

My apologies if you've seen this already.

Not bad for his first time!

 

[tri-man 47]

My apologies if you've seen this already.

And given the fact she thought he ran a marathon, it would have only been better if she asked "how long was this marathon?"

 

[gruecd]

Successfully defended my "Big Bock" title at the Point Bock Run today. Ran a near-perfect race, hitting the turnaround at 15:37 and finishing at 31:19 (6:16/mile). Next closest guy was 32:38.Only negative is that I was two seconds slower than last year.Time to chill for the night, but looking forward to catching up on things tomorrow!

 

[SFBayDuck]

Successfully defended my "Big Bock" title at the Point Bock Run today. Ran a near-perfect race, hitting the turnaround at 15:37 and finishing at 31:19 (6:16/mile). Next closest guy was 32:38.Only negative is that I was two seconds slower than last year.Time to chill for the night, but looking forward to catching up on things tomorrow!

Nicely done!

 

[SteveC702]

Successfully defended my "Big Bock" title at the Point Bock Run today. Ran a near-perfect race, hitting the turnaround at 15:37 and finishing at 31:19 (6:16/mile). Next closest guy was 32:38.Only negative is that I was two seconds slower than last year.Time to chill for the night, but looking forward to catching up on things tomorrow!

Nice work man.

 

[mr. furley]

Only thing missing was a ####### horse

 

[IvanKaramazov]

I am probably going to repeat this over a lot in this thread, but most coaches will tell you that you can't really advance your fitness in the last 2 weeks prior to your goal race. If you can cross-train without aggravating the area, that would be a good substitute, otherwise do whatever the doctor tells you to do in terms of rehab/treatments and then wait until 2-3 days beforehand to test it out. I can't count how many times I've seen athletes be forced to take 2-3 weeks off before a big race, cross train / rest, and then run a huge PR. The most famous instance is probably Carlos Lopez getting in a car accident two weeks prior to the 1984 Olympics and not being able to run until the day of the race. He won. My personal stories include getting hurt a month before my first marathon and doing nothing more than ellipticaling 3 times a week and then doing 3 hard runs in the 8 days prior to the race. I missed my goal time by 8 minutes, but that was due to DUMB DUMB pacing than actual fitness loss.Good luck with the injury man.

I took almost two full weeks off in February, and when I came back my fitness was right where I left it. Don't sweat that short a layoff; it feels longer than what it really is.________________________Last week:Sunday: 13.1 @ 9:35/miMonday: 5 recoveryTuesday: 10 @ 9:39/mi. I need to start picking up the pace on this 10 miler to turn it into a legitimate GA run, but the wind and footing hasn't been cooperating.Wednesday: 5 recoveryFriday: 8 with 5 @ LT (7:44/mi, or whatever 7.7 mph on the treadmill is). The previous week's LT run (8/4) was the first one I've done since my marathon in October, and I definitely felt it -- I was dragging most of the way. Friday's version, on the other hand, was much more comfortable and "noromal"-feeling. I'm planning on 15 after church today. Edit: Done, 9:45/mi.

 

[FUBAR]

Scheduled 18 mile LSD this morning...Learned a valuable lesson - in long runs, don't follow a new road just to see where it leads. There's a 13 mile route I've taken a few times, every time running it counter-clockwise. Off that road is another 5 mile loop, which I figured would be perfect for the 18 this morning. That 5 mile loop is hillier than the rest of the route and is closer if I head clockwise, so I did even though that's the opposite direction from what I usually take. No issues 10 miles in, then somehow I missed my turn. Went for a bit thinking "this looks different... but I'll go with it" Long story short, I ended up in a town I did not expect to be in, went to the local church and got a ride home. Now I'm going to be late for our church.

 

[prosopis]

So I wanted to do 20 today because I never have and thought I would run the HM course to get a feel for it before the race next week. It's similar to the one I ran last year but different enough that I wanted to run it, figured I would do some hill repeats at the end on the monster finishing hill to get to 20. Well not knowing the streets of Charlotte very well I ended up taking a left when it should have been a right and managed to add 6 miles t the jaunt. The course runs through the affluent neighborhoods in town so I guess I should have known something was amiss when I ended up in dumpster diver land. From there it was a comedy of errors just trying to get back to my truck with me very literally taking darn near every wrong turn possible just to get back. By the time I finally reached the big hill I was spent, soaked (it snowed the entire way), frustrated & cold. I walked the final mile or so after I shut off the phone. Threw in the towel at 22 which is still a distance PR as well as a 50 mile week, another PR. Only thing missing was a ####### horse Ready for taper week now

I am a big fan of the taper week. Congrats on the new prs.

 

[prosopis]

Successfully defended my "Big Bock" title at the Point Bock Run today. Ran a near-perfect race, hitting the turnaround at 15:37 and finishing at 31:19 (6:16/mile). Next closest guy was 32:38.Only negative is that I was two seconds slower than last year.Time to chill for the night, but looking forward to catching up on things tomorrow!

Very cool

 

[tri-man 47]

Scheduled 18 mile LSD this morning...

Learned a valuable lesson - in long runs, don't follow a new road just to see where it leads.

There's a 13 mile route I've taken a few times, every time running it counter-clockwise. Off that road is another 5 mile loop, which I figured would be perfect for the 18 this morning. That 5 mile loop is hillier than the rest of the route and is closer if I head clockwise, so I did even though that's the opposite direction from what I usually take. No issues 10 miles in, then somehow I missed my turn. Went for a bit thinking "this looks different... but I'll go with it" Long story short, I ended up in a town I did not expect to be in, went to the local church and got a ride home.

Now I'm going to be late for our church.

Now that's a new one ...asking the brethren for a lift home.gruecd - great job, champ!

 

[prosopis]

My weekMonday- 6.5 @ 9:31 paceTuesday- 10x400@8:00 pace total miles 4.79Wednesday-restThursday- 7.5 @ 9:31 paceFriday- Elyptical/weightsSaturday- 11 @ 9:22 paceSunday/today- rest/yardwork/may go for a walk I am not on any specific plan right now. Just kind of making it up as I go. My personal goal is to get those long runs up to around 20 or so.I am at my lowest weight ever right now. Last check I was at 144 with 11.8% body fat. I want to get the body fat % down but at the same time I want to maintain this weight. Not sure how that will go. I think I need to do more weight work.

 

[gruecd]

gruecd - great job, champ!

Thanks. I think it's like golfers who tend to always play well on a particular course. I've done well here in the past, so I go into the race feeling confident and knowing that the course is well-suited for my strengths. Like Yogi Berra once said, it's "ninety percent mental, and the other half is physical."

 

[SFBayDuck]

Came back from my Oregon trip with the onset of a cold, and it's gotten worse over the weekend. My 50K is next Saturday so this was scheduled to be a down week anyway heading into that, and thinking I'll probably rest up today instead of head out for the 12 miler I was planning on. I figure at this point it's more important to get over this cold than anything else with 6 days to race day.Time for some chicken soup for breakfast.....

 

[Ned]

beer & fubar - you dorks

grue - 2 seconds off of last year's time on the heels of a 95mi/8day jaunt!?!? I 100% agree on the golf course analogy. It's certainly a cool feeling going to a favorite course.

ivan & prosopis- Solid work!

 

[Ned]

Training week 7 of trail dawgs triple..... I got that tired but strong feeling goin on.

Tue (9mi MLR) - Felt great. 9:04/145

Wed - (12mi MLR) - Felt strong at the beginning, but started to feel weird at the end. I felt pretty tired around mile 10, but my pacing was getting faster and HR was lower. Never seen this before. 9:12/145

Thu (5mi recovery) - 10:00/133

Fri (9mi MLR) - Wind was killing me today. Running a hilly route didn't help either. 9:08/146

Sat (7mi GA) - Windy again, but felt very strong. This came so easy. Fantastic HR for this pacing. 8:33/151

Sun (16mi trail) - More wind. Ground was half frozen and half slop. It was like running in a mud slurpee. I searched for every hill available on the trails. Not a BnB of SF type of course, but it was damn hilly for me - 1,562ft of climbing. :X 10:46/149

58mi total for the week.

 

[Juxtatarot]

Beer Congrats on the distance PR!

Grue Congrats on the victory and a great time!

Looks like solid work by others too!

_________________________________________________________________

As for me, not so good. I felt a cold coming on the beginning of the week. I did manage to get in my Tuesday through Friday runs.

The schedule called for an 8K to 15K race Saturday. I couldn't find one nearby so I decided to just simulate a 10K race by myself around my neighborhood. After a warm up, I managed 1.2 miles at 6:18 pace before bailing. I was lacking motivation and being sick unfortunately gave me a built-in excuse to quit.

I felt sicker yesterday night and feel terrible today -- chills, body aches, as well as a cough and other common symptoms. I postponed my 17 mile run this morning thinking that I might try it this afternoon, but I'm bagging that idea as well.

 

[gruecd]

grue - 2 seconds off of last year's time on the heels of a 95mi/8day jaunt!?!?

In fairness, thanks to some weather related issues, it ended up being only 74.5 miles in those 8 days, so not nearly as impressive. Still, definitely happy to find some speed in my legs despite some relatively heavy mileage lately.

 

[gruecd]

Had a great 18-miler this afternoon on the heels of yesterday's race. Sunny, mid-20s, and not much wind, so still a little chilly, but decent. More importantly, the pavement is dry. Took a route that's relatively flat the first 8 miles, has some hills the next 4-5 miles, and then flattens out again. Ran the first half in 1:11:17 (7:55/mile) and the second half in 1:07:30 (7:30). Overall 7:43/mile. Best long run in quite a while.Like I said, missed my 15-miler and shortened a couple of other runs this past week due to crappy weather/footing, but here's the week in review:M - 9 recovery at 8:52/mileT - 6.5 at 7:47/miW - USRD (weather)T - 10 at 7:48/miF - 5 recovery at 8:41/miS - 1.5 warmup at 8:28/mi, then 5-mile race at 6:16/miS - 18 at 7:43/miTotal - 55 miles79 miles on tap for this coming week, including a 15-mile MLR on Tuesday, the dreaded 12/7T on Thursday, and back-to-back 21- and 16-mile long runs (50-mile prep) on Saturday and Sunday.

 

[sho nuff]

grue - 2 seconds off of last year's time on the heels of a 95mi/8day jaunt!?!?

In fairness, thanks to some weather related issues, it ended up being only 74.5 miles in those 8 days, so not nearly as impressive. Still, definitely happy to find some speed in my legs despite some relatively heavy mileage lately.

Yeah...only 74.5 miles in 8 days...then followed up that race with an 18 miler.

 

[prosopis]

Had a great 18-miler this afternoon on the heels of yesterday's race. Sunny, mid-20s, and not much wind, so still a little chilly, but decent. More importantly, the pavement is dry. Took a route that's relatively flat the first 8 miles, has some hills the next 4-5 miles, and then flattens out again. Ran the first half in 1:11:17 (7:55/mile) and the second half in 1:07:30 (7:30). Overall 7:43/mile. Best long run in quite a while.Like I said, missed my 15-miler and shortened a couple of other runs this past week due to crappy weather/footing, but here's the week in review:M - 9 recovery at 8:52/mileT - 6.5 at 7:47/miW - USRD (weather)T - 10 at 7:48/miF - 5 recovery at 8:41/miS - 1.5 warmup at 8:28/mi, then 5-mile race at 6:16/miS - 18 at 7:43/miTotal - 55 miles79 miles on tap for this coming week, including a 15-mile MLR on Tuesday, the dreaded 12/7T on Thursday, and back-to-back 21- and 16-mile long runs (50-mile prep) on Saturday and Sunday.

That is some serious mileage. One day I hope my reg runs are done at your recovery speed. Serious question- Do you think you could run at a 10:00 pace?

 

[gruecd]

Serious question- Do you think you could run at a 10:00 pace?

Honestly, anything much over 9-minute pace is physically uncomfortable for me. But like we've said a gazillion times before, it's all relative.

 

[sho nuff]

Had a great 18-miler this afternoon on the heels of yesterday's race. Sunny, mid-20s, and not much wind, so still a little chilly, but decent. More importantly, the pavement is dry. Took a route that's relatively flat the first 8 miles, has some hills the next 4-5 miles, and then flattens out again. Ran the first half in 1:11:17 (7:55/mile) and the second half in 1:07:30 (7:30). Overall 7:43/mile. Best long run in quite a while.Like I said, missed my 15-miler and shortened a couple of other runs this past week due to crappy weather/footing, but here's the week in review:M - 9 recovery at 8:52/mileT - 6.5 at 7:47/miW - USRD (weather)T - 10 at 7:48/miF - 5 recovery at 8:41/miS - 1.5 warmup at 8:28/mi, then 5-mile race at 6:16/miS - 18 at 7:43/miTotal - 55 miles79 miles on tap for this coming week, including a 15-mile MLR on Tuesday, the dreaded 12/7T on Thursday, and back-to-back 21- and 16-mile long runs (50-mile prep) on Saturday and Sunday.

That is some serious mileage. One day I hope my reg runs are done at your recovery speed. Serious question- Do you think you could run at a 10:00 pace?

I remember 2 Christmas' ago...I was up in Wisconsin visiting family.Went to run 10 with grue's group one morning.Forgot the garmin at my parent's house so was just going off of feel...lagging with some in the back, but the other slower people were cutting the run short.Grue and a few of his friends hold back a sec til I catch up to make sure I know where the hell Im going to finish up the 10...very cool of them. Then he makes the comment...yeah, I could use some recovery miles (as Im booking it to not slow them down too much. But it was cool...glad not to slow them down too much as I tried keeping up.And I definitely appreciated having people to run with that day.

 

[beer 302]

http://usnews.nbcnews.com/_news/2013/03/03/17171533-escape-from-alcatraz-triathlon-fatality-man-dies-in-swimming-portion?liteMan dies in Escape From Alcatraz TriI remember last year following Dexter? live in this tri, RIP

 

[Sand]

http://usnews.nbcnews.com/_news/2013/03/03/17171533-escape-from-alcatraz-triathlon-fatality-man-dies-in-swimming-portion?liteMan dies in Escape From Alcatraz TriI remember last year following Dexter? live in this tri, RIP

Wow, T&P. ---Not much done this weekend. I did manage to get out for a nice run in spectacular weather this evening. HR was typical and Strava shows a grade adjusted pace of 7:30/mile (on a raw pace of 7:50). Legs were really feeling good and it seems to have showed. That kind of pace over 7+ miles is something I haven't hit since February, and that in a race.

 

[prosopis]

Serious question- Do you think you could run at a 10:00 pace?

Honestly, anything much over 9-minute pace is physically uncomfortable for me. But like we've said a gazillion times before, it's all relative.

I suspected as much. I think I would have a hard time with anything over 10:00.