Ran a 10k in June (6 Viewers)

[gruecd]

Jux - Good job on the 5K. Ditto to what Steve said about the pacing...

Ned - Nice week!!

Hang 10 - Congrats on the shiny, new PR! Now take care of that leg! Please.

------------

We're supposed to get another 2-3" of snow today, so I bundled up and got my 10-miler done this morning before work (8:12/mile). Four weeks left until Boston, so this is my last big week of training, and I'm tentatively scheduled for my first-ever 90-mile week, highlighted by a 30-mile trail run in Clinton, IL, on Saturday and a 16-mile slog on Sunday.

 

[Annyong]

Times would be better if you taped a cheetah to your back.

 

[pigskinliquors]

Only fell once, about a 1/4 mile from the truck at the end of the run. . .in the creek. Full on douching, made for a fun ride home

Consider it your trail baptism.

Running trails is what taught me how to really slow things down. Good job on the pacing.

Welcome to the club!

Finally sober.

This was a bitter sweet race for me. It was obviously sweet to crush my previous best half marathon time (1:41:57...geez...I had to look it up last night to remember what it was ) but I really did have to gut out some pain to do it. It was also tough knowing that had I been heathly, I'm pretty sure I would have hit my goal. I'm also a bit nervous the possible damage/setbacks I might have incured by running through the pain this morning...I'm hella sore.

BUT ENOUGH #####ING...to the race report.

7AM start...temps in the low 40's with winds out of the NNE at 10-15. Parking sucked. Had to park about a mile from the start and walk. Gave us just enough time to check our bags and get into the corral. I opted for just t-shirt, shorts and gloves...damn, it was hard letting that jacket go but I knew it woulda been soaked in sweat by the end. So we jump in the corral with about a minute to spare and the we wait...and wait...apparently some idiot broke through barrier in his truck and was heading to the start line...police went crazy. Anyways, nothing like standing there freezing your ### off for 15 to 20 minutes before running a HM.

First mile, I jump out to pretty decent pace (6:39) but try to calm my self down and settle into something a little closer to 7's. Mile 2 is 7 on the dot...mile 3 just under 6:56 or so...I go back and forth like this for the first 6 miles. I'm feeling pretty good at this point. Some mild discomfort in my leg but I'm trying not to let it get to me. Mile 7 we start heading exposed right into the teeth of the wind. I have my first mile out of pace (7:13)...I try my best to draft but it's just not helping. Though, for the first 7 miles I'm still under 49 minutes...so I'm in good shape. Then I try to slam down a gel but nearly puke it up...the wheels sorta felt like they started to fall off at this point. The wind was breaking me down. My leg was hurting. Mile 8 was 7:20...mile 9 another 7:20...7:20...etc. I was fading...7:25...Hit the last mile and thought I still had a shot at sub 1:34...was reaching deep but could only manage a 7:16. With .1 left, my up-chuck reflex was starting to act up. Had to try to control my breathing. Crossed the finish line at 1:34:11...2 nice dry heaves at the end.

One thing I can say, this was my best effort under the circumstance and I can definitely feel good about that. It's going to take some time to see where this leg is at though...The only thing preventing me for really enjoying this fully.

Anyways, that's all I have to say about that...

Way to get all you could out of the race. With all you've been through, that's a hell of a race!

...Four weeks left until Boston, so this is my last big week of training, and I'm tentatively scheduled for my first-ever 90-mile week, highlighted by a 30-mile trail run in Clinton, IL, on Saturday and a 16-mile slog on Sunday.

Even when I was training my hardest, that would take me almost three weeks to get to. Damn! Oh, also nice race! ___________________________________

My update:

I finished a no lifting, just cardio week on Saturday [45 miles on bike (2 rides); 3.5 hours elliptical (3x), one day plyo, 2x AB Ripper, and one day core syngergistcs]. Yesterday I started another cycle of P0x, with Back and Chest. Of the 24 lifts, I had 22 PR's (my most PR's EVER for a workout, not including 1st times), and have zero muscle soreness today (I didn't have 22 PR's total in the 5 previous lifts). The week off certainly was beneficial. I also did this following a night of honoring St. Patrick

 

[tri-man 47]

Way to tough it out, Hang10! I'm impressed. I hope I can be equally strong this coming weekend. My right hammy is still a bit tender from hill work several days ago, so I took it easy this past week (just 17 miles) and will do little this week. I did have a 4 mile tempo run Saturday: 7:29/mile, 156 HR. I usually race in the high 160s/low 170s, so hopefully the race environment will help me push the HR and hold a fast pace. Hard to know what to predict, though.

Boston runners - hope your final push is successful! I'm already looking forward to the race tracking in a month.

liquors - another great cross-training week for you. You and Wraith (with his P90X) have been killing it!

 

[MAC_32]

Motivating last couple of pages. Some great and gritty running going on here, keep it up fellas.

Switched up my interval 3 miler today. Did 3/4-3/4-3/4-1/2-1/4 with 30 second rests today, 4:00-4:15-4:30-2:50-1:15. Feel like I could have pushed harder on the third 3/4 too, had too much at the end, definitely fatigued during that stretch though. Need to remember for next time...

 

[SFBayDuck]

Hit the trails for the first time on Saturday and it's official, I'm as directionally challenged in the woods as I am in the city so I got that going for me. Ran the trails where the half will be in April and had a blast Really enjoyed myself for 11 slow miles just taking it all in and trying not to get killed or hopelessly lost. Beautiful day for a run as well http://runkeeper.com/user/ronnash/activity/157701591 Stopped and took some pics ala the Duck which turned out cool because Runkeeper puts them where you took them on the run. Never used the function before. Only fell once, about a 1/4 mile from the truck at the end of the run. . .in the creek. Full on douching, made for a fun ride home

Excellent, I especially like the bolded!Some great results in here last weekend, some inspiring stuff from Gru, Jux, Hang 10, and Fouts.

I got back out on the trail to test out the achilles today, and it seemed to hold up just fine. I hiked a full mile to get nice and warmed up, then started jogging a bit - no pain. Broke into a nice slow run, walking anything resembling a hill (didn't want to put any extra stress on it today) for another couple of miles with no issues. So that was encouraging. I'll get back out either tomorrow or Wednesday and if everything is feeling ok will try and get in a decent run this weekend. But with 3 weeks to the 50M, I'm really just focused on maintaining what I've got and getting to that start line healthy.

 

[gruecd]

High-quality yoga class this afternoon. Wow.

I like hot college-aged chicks in yoga pants, and I cannot lie. Perhaps that's why I'm dating a 24-year-old....

 

[pigskinliquors]

High-quality yoga class this afternoon. Wow. I like hot college-aged chicks in yoga pants, and I cannot lie. Perhaps that's why I'm dating a 24-year-old....

First question: Why so old?Second question: "Is she a runner?" Third question:

 

[gruecd]

High-quality yoga class this afternoon. Wow.

I like hot college-aged chicks in yoga pants, and I cannot lie. Perhaps that's why I'm dating a 24-year-old....

First question: Why so old? She was 23 when I met her. Second question: "Is she a runner?" She was on the dance team in college. But she's signed up to run her first half marathon in May.

Third question: (That's not a question.)

 

[IvanKaramazov]

I like hot college-aged chicks in yoga pants, and I cannot lie.

You're probably not going to get a whole of argument on this point.

 

[gruecd]

I like hot college-aged chicks in yoga pants, and I cannot lie.

You're probably not going to get a whole of argument on this point.

What hilarious is that Lululemon recalled a bunch of its yoga pants today because they're (and I'm not making this up) "too revealing."Say WHAT???!

 

[Ned]

I like hot college-aged chicks in yoga pants, and I cannot lie.

You're probably not going to get a whole of argument on this point.

What hilarious is that Lululemon recalled a bunch of its yoga pants today because they're (and I'm not making this up) "too revealing."Say WHAT???!

I just shorted their stock.

 

[Ned]

Really excited about today's workout.

I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.

My LT runs this year show a cool progression. Slowly building that endurance base......

Date     Workout   Split HR01/01/13 8 w/ 4LT  7:18  17801/29/13 8 w/ 4LT  7:18  17602/12/13 9 w/ 5LT  7:19  17602/19/13 9 w/ 5LT  7:17  17403/05/13 10 w/ 6LT 7:18  17603/19/13 10 w/ 6LT 7:10  173

 

[IvanKaramazov]

Really excited about today's workout.

I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.

My LT runs this year show a cool progression. Slowly building that endurance base......

Date Workout Split HR01/01/13 8 w/ 4LT 7:18 17801/29/13 8 w/ 4LT 7:18 17602/12/13 9 w/ 5LT 7:19 17602/19/13 9 w/ 5LT 7:17 17403/05/13 10 w/ 6LT 7:18 17603/19/13 10 w/ 6LT 7:10 173

Outstanding. Think of what you'll do on fresh legs. I actually did the same workout today -- 10/6, only my 6 were at 7:41. Actually I don't know what they were really at; the TM I'm doing these on is miscalibrated a little on the fast side, and I was seriously beat by the time I wrapped up. I strongly prefer doing these runs on a track, and I'm looking forward to getting the snow melted off over the next month or so.

 

[Ned]

Really excited about today's workout.

I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.

My LT runs this year show a cool progression. Slowly building that endurance base......

Date Workout Split HR01/01/13 8 w/ 4LT 7:18 17801/29/13 8 w/ 4LT 7:18 17602/12/13 9 w/ 5LT 7:19 17602/19/13 9 w/ 5LT 7:17 17403/05/13 10 w/ 6LT 7:18 17603/19/13 10 w/ 6LT 7:10 173

Outstanding. Think of what you'll do on fresh legs. I actually did the same workout today -- 10/6, only my 6 were at 7:41. Actually I don't know what they were really at; the TM I'm doing these on is miscalibrated a little on the fast side, and I was seriously beat by the time I wrapped up. I strongly prefer doing these runs on a track, and I'm looking forward to getting the snow melted off over the next month or so.

I don't know how you and grue do it. I guess if that's all ya got, you're gonna do what ya gotta do. Hope it melts quick for you guys....

 

[worrierking]

Really excited about today's workout. I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.My LT runs this year show a cool progression. Slowly building that endurance base......

Date     Workout   Split HR01/01/13 8 w/ 4LT  7:18  17801/29/13 8 w/ 4LT  7:18  17602/12/13 9 w/ 5LT  7:19  17602/19/13 9 w/ 5LT  7:17  17403/05/13 10 w/ 6LT 7:18  17603/19/13 10 w/ 6LT 7:10  173

That's really nice progress. Congrats. Where do you get the pace for this? Is it tempo pace or something similar? Is it from a McMillan-type calculator?

 

[IvanKaramazov]

Really excited about today's workout.

I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.

My LT runs this year show a cool progression. Slowly building that endurance base......

Date     Workout   Split HR01/01/13 8 w/ 4LT  7:18  17801/29/13 8 w/ 4LT  7:18  17602/12/13 9 w/ 5LT  7:19  17602/19/13 9 w/ 5LT  7:17  17403/05/13 10 w/ 6LT 7:18  17603/19/13 10 w/ 6LT 7:10  173

That's really nice progress. Congrats. Where do you get the pace for this? Is it tempo pace or something similar? Is it from a McMillan-type calculator?

Gonna go out on a limb here and guess it has something to do with heart rate. Just a guess.

 

[Hang 10]

Really excited about today's workout. I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.My LT runs this year show a cool progression. Slowly building that endurance base......

Date     Workout   Split HR01/01/13 8 w/ 4LT  7:18  17801/29/13 8 w/ 4LT  7:18  17602/12/13 9 w/ 5LT  7:19  17602/19/13 9 w/ 5LT  7:17  17403/05/13 10 w/ 6LT 7:18  17603/19/13 10 w/ 6LT 7:10  173

Look at this fast mutha####er.

 

[tri-man 47]

I like hot college-aged chicks in yoga pants, and I cannot lie.

You're probably not going to get a whole of argument on this point.

What hilarious is that Lululemon recalled a bunch of its yoga pants today because they're (and I'm not making this up) "too revealing."Say WHAT???!

I just shorted their stock.

Oddly, I just went long. GREAT job on the workout. Love that stuff!

 

[gruecd]

I don't know how you and grue do it. I guess if that's all ya got, you're gonna do what ya gotta do. Hope it melts quick for you guys....

Oh, I despise the treadmill, but like you said, when your only other option is not doing the workout, you do whatcha gotta do...Such was the case this afternoon when the wind, cold, and blowing snow forced me inside. Did a 4-mile warmup, then 6 x 1000M (~0.63 miles) at 6:00 pace with 2:30 jog recoveries. Total 11 miles with the cool down. As usual, I sweated my ### off, but the intervals were actually fairly easy. Definitely could've done another one, maybe even another two. Good confidence booster.

15 miles tomorrow, 8 on Thursday, rest Friday, 30-mile trail race (easy training run) on Saturday, and hopefully 16ish on Sunday.

 

[Prince Myshkin]

got my butt kicked on a little 3 mile run today. i had planned on running this one at just about 5k pace and felt good getting started. after the first couple tenths, the rest of first mile was all uphill and dead straight into a steady 15-20 mph wind with gusts of probably 30. unbelievable what a difference that wind made my heart rate was up in the 170's and pace way slower than i was planning.

of course the last mile coming back was downhill/downwind but by that point the damage was done...

 

[gruecd]

Oddly,, I just went long.

 

[IvanKaramazov]

30-mile trail race (easy training run) on Saturday, and hopefully 16ish on Sunday.

 

[gruecd]

Really excited about today's workout.

I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.

My LT runs this year show a cool progression. Slowly building that endurance base......

Date     Workout   Split HR01/01/13 8 w/ 4LT  7:18  17801/29/13 8 w/ 4LT  7:18  17602/12/13 9 w/ 5LT  7:19  17602/19/13 9 w/ 5LT  7:17  17403/05/13 10 w/ 6LT 7:18  17603/19/13 10 w/ 6LT 7:10  173

Awesome progress, Ned!

 

[gruecd]

30-mile trail race (easy training run) on Saturday, and hopefully 16ish on Sunday.

Gotta start getting ready for the 50-miler, homey! (The 16 will be slooooooooow....)

 

[spreagle]

I like hot college-aged chicks in yoga pants, and I cannot lie.

You're probably not going to get a whole of argument on this point.

What hilarious is that Lululemon recalled a bunch of its yoga pants today because they're (and I'm not making this up) "too revealing."Say WHAT???!

There's a chick that runs by my house and I can spot her goofy running style a mile away, her pants were "too sheer" last year and it was like she was running nekkid.

 

[gruecd]

I actually did the same workout today -- 10/6, only my 6 were at 7:41. Actually I don't know what they were really at; the TM I'm doing these on is miscalibrated a little on the fast side, and I was seriously beat by the time I wrapped up. I strongly prefer doing these runs on a track, and I'm looking forward to getting the snow melted off over the next month or so.

Nice tempo! And regarding the snow,,,,,tell me about it.

 

[IvanKaramazov]

got my butt kicked on a little 3 mile run today. i had planned on running this one at just about 5k pace and felt good getting started. after the first couple tenths, the rest of first mile was all uphill and dead straight into a steady 15-20 mph wind with gusts of probably 30. unbelievable what a difference that wind made my heart rate was up in the 170's and pace way slower than i was planning.of course the last mile coming back was downhill/downwind but by that point the damage was done...

a) You know what they call a 3 mile run at 5K pace? A 5K.b) When I first moved to South Dakota, I remarked to one of our secretaries that I was enjoying my summer and I was looking forward to when the wind died down. Everyone laughed at me for several weeks. Even relatively mild head-winds -- like 10 mph which you would barely notice if you were just standing around -- are tough. You have you to adjust your pace expectations for anything 15+. Think of it as like running uphill. Try to maintain a similar effort level and let your pace drift accordingly.

 

[Ned]

Really excited about today's workout.

I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.

My LT runs this year show a cool progression. Slowly building that endurance base......

Date     Workout   Split HR01/01/13 8 w/ 4LT  7:18  17801/29/13 8 w/ 4LT  7:18  17602/12/13 9 w/ 5LT  7:19  17602/19/13 9 w/ 5LT  7:17  17403/05/13 10 w/ 6LT 7:18  17603/19/13 10 w/ 6LT 7:10  173

That's really nice progress. Congrats. Where do you get the pace for this? Is it tempo pace or something similar? Is it from a McMillan-type calculator?

Gonna go out on a limb here and guess it has something to do with heart rate. Just a guess.

HR is my guide for just about all of my workout paces. LT (Lactate Threshold) does work out to be tempo pace. You'll see a big Pfitz following in here.

 

[Ned]

I don't know how you and grue do it. I guess if that's all ya got, you're gonna do what ya gotta do. Hope it melts quick for you guys....

Oh, I despise the treadmill, but like you said, when your only other option is not doing the workout, you do whatcha gotta do...Such was the case this afternoon when the wind, cold, and blowing snow forced me inside. Did a 4-mile warmup, then 6 x 1000M (~0.63 miles) at 6:00 pace with 2:30 jog recoveries. Total 11 miles with the cool down. As usual, I sweated my ### off, but the intervals were actually fairly easy. Definitely could've done another one, maybe even another two. Good confidence booster.

15 miles tomorrow, 8 on Thursday, rest Friday, 30-mile trail race (easy training run) on Saturday, and hopefully 16ish on Sunday.

The bolded is always an awesome sign. Agree with Ivan - you're insane (30/16 double).

 

[BassNBrew]

14 miler last nite. 9 in zone 1, 3 in zone 2, and 2 miles walking to wrap things up. Feels like someone took a ball peen hammer to my hip/side. Come to the realization that it's something I'll just have to deal with for the 100.

Saturday was a great trail run. 13:30 pace over 8 miles with 1542 ft of climbing. I did say run, but most of the climbing was actually walking. Upper 60s felt like summertime.

 

[Juxtatarot]

Speaking of wind, forecast calls for a 30 mph wind and a chance of snow for the half marathon Tri-man and I are running Sunday. Is it spring yet?

 

[worrierking]

Really excited about today's workout.

I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.

My LT runs this year show a cool progression. Slowly building that endurance base......

Date Workout Split HR01/01/13 8 w/ 4LT 7:18 17801/29/13 8 w/ 4LT 7:18 17602/12/13 9 w/ 5LT 7:19 17602/19/13 9 w/ 5LT 7:17 17403/05/13 10 w/ 6LT 7:18 17603/19/13 10 w/ 6LT 7:10 173

That's really nice progress. Congrats. Where do you get the pace for this? Is it tempo pace or something similar? Is it from a McMillan-type calculator?

Gonna go out on a limb here and guess it has something to do with heart rate. Just a guess.

HR is my guide for just about all of my workout paces. LT (Lactate Threshold) does work out to be tempo pace. You'll see a big Pfitz following in here.

As a newbie in this conversation I apparently missed out on the fact that you are well-known for your HR advocacy. I've done some of that too, mainly Hadd/Maffetone low HR base-building. But it is very difficult for me in South Louisiana to keep heart rates that low from April to October. My HR goes nuts with heat. I did manage to get my HR lower at various paces, but it didn't work as well for me as for some others. I might try it again someday but will have to use the TM to keep my HR low in warm weather and I don't enjoy that.I had to cancel my 11-miler this morning due to a thunderstorm I will try to get it in tonight after work.

 

[gruecd]

Speaking of wind, forecast calls for a 30 mph wind and a chance of snow for the half marathon Tri-man and I are running Sunday. Is it spring yet?

Sounds like the same crap I'm facing for my 15-miler tonight. Can't wait to freeze my damn face off again...

 

[Hang 10]

I'm really looking forward to guys complaining how hot it is next.

 

[SFBayDuck]

I got back out on the trail to test out the achilles today, and it seemed to hold up just fine. I hiked a full mile to get nice and warmed up, then started jogging a bit - no pain. Broke into a nice slow run, walking anything resembling a hill (didn't want to put any extra stress on it today) for another couple of miles with no issues. So that was encouraging. I'll get back out either tomorrow or Wednesday and if everything is feeling ok will try and get in a decent run this weekend. But with 3 weeks to the 50M, I'm really just focused on maintaining what I've got and getting to that start line healthy.

And maybe I spoke too soon. Achilles was sore yesterday and this morning just walking around. Got dressed for my run this morning anyway, started out walking for a bit to see if it would loosen up but it didn't so I called it. Came home and iced, rolled the calves, we'll see what tomorrow brings.....

 

[pigskinliquors]

Really excited about today's workout. I've said it a lot, but these LT runs are the best barometer we've got on our current state of fitness (aside from racing, obviously). I did a 10/6 LT run for lunch earlier today and smoked it - 7:10/173. That HR is fantastic. I'd probably be pushing 7 flat at true LT (178). Coming off of Sunday's 20mi, I'm shocked I had this much in me.My LT runs this year show a cool progression. Slowly building that endurance base......

Date Workout Split HR01/01/13 8 w/ 4LT 7:18 17801/29/13 8 w/ 4LT 7:18 17602/12/13 9 w/ 5LT 7:19 17602/19/13 9 w/ 5LT 7:17 17403/05/13 10 w/ 6LT 7:18 17603/19/13 10 w/ 6LT 7:10 173

Just awesome!!

Oddly, I just went long.

14 miler last nite. 9 in zone 1, 3 in zone 2, and 2 miles walking to wrap things up. Feels like someone took a ball peen hammer to my hip/side. Come to the realization that it's something I'll just have to deal with for the 100.Saturday was a great trail run. 13:30 pace over 8 miles with 1542 ft of climbing. I did say run, but most of the climbing was actually walking. Upper 60s felt like summertime.

Any clue what's causing the hip pain? Nice workouts, but damn pain sucks.

Speaking of wind, forecast calls for a 30 mph wind and a chance of snow for the half marathon Tri-man and I are running Sunday. Is it spring yet?

I didn't know Grue was running with Y'all as well.

 

[sho nuff]

I'm really looking forward to guys complaining how hot it is next.

Ill be here for that and back running by then.This surgery (happening Friday morning) is causing me to miss some prime running weather here.Constant temps in the 40s-50s...some high 30s in the mornings.Its been freaking perfect right now.

 

[tri-man 47]

Speaking of wind, forecast calls for a 30 mph wind and a chance of snow for the half marathon Tri-man and I are running Sunday. Is it spring yet?

...likely to be a NE wind coming off Lake Michigan, and some of our miles are right along the shore. I'm not a fan of crowded pace groups, but I might drop myself into the 1:35 (7:15/mi) group just for the wind break.

 

[Juxtatarot]

Speaking of wind, forecast calls for a 30 mph wind and a chance of snow for the half marathon Tri-man and I are running Sunday. Is it spring yet?

...likely to be a NE wind coming off Lake Michigan, and some of our miles are right along the shore. I'm not a fan of crowded pace groups, but I might drop myself into the 1:35 (7:15/mi) group just for the wind break.

Shooting for a PR this race for me is now out of the question.

 

[BassNBrew]

I got back out on the trail to test out the achilles today, and it seemed to hold up just fine. I hiked a full mile to get nice and warmed up, then started jogging a bit - no pain. Broke into a nice slow run, walking anything resembling a hill (didn't want to put any extra stress on it today) for another couple of miles with no issues. So that was encouraging. I'll get back out either tomorrow or Wednesday and if everything is feeling ok will try and get in a decent run this weekend. But with 3 weeks to the 50M, I'm really just focused on maintaining what I've got and getting to that start line healthy.

And maybe I spoke too soon. Achilles was sore yesterday and this morning just walking around. Got dressed for my run this morning anyway, started out walking for a bit to see if it would loosen up but it didn't so I called it. Came home and iced, rolled the calves, we'll see what tomorrow brings.....

:fingers crossed: for you Duck.Have you tried heel cups?

 

[SteveC702]

I have only been able to get through 75-80% of my workouts the last few weeks due to fatigue from a combination of getting sick right after the New Orleans half 3 weeks ago and increased mileage, but somehow nailed my only vo2max workout of the training cycle yesterday.

-2.5 mile warmup, workout, 3.0 mile cooldown.

-workout was a modified version of Yasso 800s. 10x(2:30 on, 1:30 off) on a treadmill at the gym.

-On segments were 5:00/mi for the first 8 and 4:57/mi for the last 2.

-Off segments ended up averaging 6:30-6:35s.

-Overall workout came out to be 38:30 (skipped the last "90s off", see below) and 7.07 miles. Averaged sub-5:30s the hard way.

-First few felt good and then I slowly had to work harder and harder each one. I thought I was going to crap myself halfway through the last one and almost hopped off the treadmill, but the gamble paid off and I was able to make a dash for the bathroom right when the last "2:30" on was up.

Cautiously optimistic about Boston again, but running on a treadmill for these workouts is a little bit easier than doing them on the track or roads for me. (neither of which was an option... roads are still iced over for at least another couple of weeks and the track was crowded with joggers)

 

[SFBayDuck]

I got back out on the trail to test out the achilles today, and it seemed to hold up just fine. I hiked a full mile to get nice and warmed up, then started jogging a bit - no pain. Broke into a nice slow run, walking anything resembling a hill (didn't want to put any extra stress on it today) for another couple of miles with no issues. So that was encouraging. I'll get back out either tomorrow or Wednesday and if everything is feeling ok will try and get in a decent run this weekend. But with 3 weeks to the 50M, I'm really just focused on maintaining what I've got and getting to that start line healthy.

And maybe I spoke too soon. Achilles was sore yesterday and this morning just walking around. Got dressed for my run this morning anyway, started out walking for a bit to see if it would loosen up but it didn't so I called it. Came home and iced, rolled the calves, we'll see what tomorrow brings.....

:fingers crossed: for you Duck.Have you tried heel cups?

Thanks. I tried a heel lift in 2009 with the same issue - and while it may have helped my achilles I ended up with PF! But I may at least put some in while not running for the next three weeks. I have a pair of shoes with basically no heel in them that I was wearing yesterday, and I think that may have irritated my achilles. I busted out the dress shoes with the big heel today, and it's already feeling a bit better.Shows how tender the thing is right now if just walking around in the wrong shoes pisses it off......

 

[Sand]

Averaged sub-5:30s the hard way.Cautiously optimistic about Boston again

Maybe they should just slot you into Ryan Hall's open entry?

 

[Ned]

Speaking of wind, forecast calls for a 30 mph wind and a chance of snow for the half marathon Tri-man and I are running Sunday. Is it spring yet?

Ugh that friggin' sucks! Respect that wind.....

 

[gruecd]

Low single-digit wind chills this afternoon mean the schedule gets rearranged yet again. Today becomes a rest day, tomorrow I'll leave work early to do the 15, and I'll run an easy 8 on Friday ahead of the weekend long runs. So GD sick of this....

 

[Ned]

I have only been able to get through 75-80% of my workouts the last few weeks due to fatigue from a combination of getting sick right after the New Orleans half 3 weeks ago and increased mileage, but somehow nailed my only vo2max workout of the training cycle yesterday.-2.5 mile warmup, workout, 3.0 mile cooldown.-workout was a modified version of Yasso 800s. 10x(2:30 on, 1:30 off) on a treadmill at the gym.-On segments were 5:00/mi for the first 8 and 4:57/mi for the last 2.-Off segments ended up averaging 6:30-6:35s. -Overall workout came out to be 38:30 (skipped the last "90s off", see below) and 7.07 miles. Averaged sub-5:30s the hard way.-First few felt good and then I slowly had to work harder and harder each one. I thought I was going to crap myself halfway through the last one and almost hopped off the treadmill, but the gamble paid off and I was able to make a dash for the bathroom right when the last "2:30" on was up. Cautiously optimistic about Boston again, but running on a treadmill for these workouts is a little bit easier than doing them on the track or roads for me. (neither of which was an option... roads are still iced over for at least another couple of weeks and the track was crowded with joggers)

So cool to see speed like this 'first hand'.

 

[gruecd]

-On segments were 5:00/mi for the first 8 and 4:57/mi for the last 2.

Whoa.

 

[Ned]

Low single-digit wind chills this afternoon mean the schedule gets rearranged yet again. Today becomes a rest day, tomorrow I'll leave work early to do the 15, and I'll run an easy 8 on Friday ahead of the weekend long runs. So GD sick of this....

That bites, man.

 

[gruecd]

I didn't know Grue was running with Y'all as well.

Haha. Truth be told, I am driving down to central Illinois for my 30-miler on Saturday. Apparently the wind is following close on my heels...