Ran a 10k in June (6 Viewers)

[parasaurolophus]

Three miles tonight when I got home from work. Sun was out and couldn't wait to hit the trails. Drove to them only to find them completely submerged so drove back home and hit the pavement. Kind of annoyed that I missed out on the warmer daylight but still thrilled to be off the treadmill.

Convinced a guy at work today to run a 4miler on the fourth of July. It is called the firecracker 4. I told him about it, gave him all the details. Somehow he managed to accidentally register for a run in New York that has the same start time, same name, same 1.7 mile walk along with it, same running smiley firecracker for a logo, and they both run through a park. He called and they are going to credit him. Said it happens several times every year.

 

[beer 302]

Three miles tonight when I got home from work. Sun was out and couldn't wait to hit the trails. Drove to them only to find them completely submerged so drove back home and hit the pavement. Kind of annoyed that I missed out on the warmer daylight but still thrilled to be off the treadmill.

Stick around these nuts long enough and you won't be driving to the trails. . .you'll be running to them

 

[Sand]

Felt like crap and just about skipped all tonight, but ended up riding since it was so awesome outside. Good thing - had a great ride. Nice hill ride with right at 100ft/mile of climbing and three good climbs in there. PRed 2 of the 3 major climbs and even on the one I didn't I equaled my best power up the hill. Set new power record from about 4 minutes to 10 minutes. 5 minute power is now 334w and 10 minute is 295. Sadly the biggest climb is done in just over 9 minutes or I'd crush that 10 minute mark. Pretty stoked about overall performance - the 1 hour heart of the ride averaged 207w with a 256w normalized mark. Gaudy.

Hope everyone else had a good day.

 

[SFBayDuck]

Three miles tonight when I got home from work. Sun was out and couldn't wait to hit the trails. Drove to them only to find them completely submerged so drove back home and hit the pavement. Kind of annoyed that I missed out on the warmer daylight but still thrilled to be off the treadmill.

Stick around these nuts long enough and you won't be driving to the trails. . .you'll be running to them

But that means running on roads. The trails within a mile of my house, sure I run to those. Otherwise I drive so I can keep that asphalt allergy at bay!

 

[beer 302]

Three miles tonight when I got home from work. Sun was out and couldn't wait to hit the trails. Drove to them only to find them completely submerged so drove back home and hit the pavement. Kind of annoyed that I missed out on the warmer daylight but still thrilled to be off the treadmill.

Stick around these nuts long enough and you won't be driving to the trails. . .you'll be running to them

But that means running on roads. The trails within a mile of my house, sure I run to those. Otherwise I drive so I can keep that asphalt allergy at bay!

You need to poke your head out of the woods sometimes hippy, whole great big world out there!

 

[SFBayDuck]

Three miles tonight when I got home from work. Sun was out and couldn't wait to hit the trails. Drove to them only to find them completely submerged so drove back home and hit the pavement. Kind of annoyed that I missed out on the warmer daylight but still thrilled to be off the treadmill.

Stick around these nuts long enough and you won't be driving to the trails. . .you'll be running to them

But that means running on roads. The trails within a mile of my house, sure I run to those. Otherwise I drive so I can keep that asphalt allergy at bay!

You need to poke your head out of the woods sometimes hippy, whole great big world out there!

This guy is my idol:

 

[beer 302]

Three miles tonight when I got home from work. Sun was out and couldn't wait to hit the trails. Drove to them only to find them completely submerged so drove back home and hit the pavement. Kind of annoyed that I missed out on the warmer daylight but still thrilled to be off the treadmill.

Stick around these nuts long enough and you won't be driving to the trails. . .you'll be running to them

But that means running on roads. The trails within a mile of my house, sure I run to those. Otherwise I drive so I can keep that asphalt allergy at bay!

You need to poke your head out of the woods sometimes hippy, whole great big world out there!

This guy is my idol:

Mine tooDude lives the life

 

[Hang 10]

Ran 3 miles on the treadmill today. Ran like a 29 minute 5k. Nice and slooooowwwww but mostly pain free. Hopefully the soreness will be minimal.

 

[Ned]

12mi MLR @ 8:50/144 today. Silky friggin' smooth and easy. I'm loving this ####.

Ivan - I thought of this conversation we had when I was running today and had to laugh. Funny how things change.

 

[gruecd]

This guy is my idol:

He did an interview on UltraRunnerPodcast.com back in November. Here's the link.

 

[gruecd]

12mi MLR @ 8:50/144 today. Silky friggin' smooth and easy. I'm loving this ####.

Nice run. Mid 40s and sunny for my 17-miler this afternoon. I actually got sunburnt. Started in the low 8s and ran the last couple of miles in the 7:20s. Overall average 7:52/mile. Only one more double-digit run before the race, a measly little 13-miler next weekend.

 

[tri-man 47]

12mi MLR @ 8:50/144 today. Silky friggin' smooth and easy. I'm loving this ####.

Nice run. Mid 40s and sunny for my 17-miler this afternoon. I actually got sunburnt. Started in the low 8s and ran the last couple of miles in the 7:20s. Overall average 7:52/mile. Only one more double-digit run before the race, a measly little 13-miler next weekend.

Sweet! Sounds like you're heading towards Boston in great shape. Have you (or Juxt) added up your training miles for Boston? I recall from two years ago that my mileage (900'ish) was about the equivalent of running from Chicago to Hopkinton ...a neat factoid and real confidence boost! You two have really put in some solid mileage. Yours is borderline-insane (from the perspective of us mortals).After spending a few hours at the computer this morning, I went out for a few miles of tempo work, which felt totally blah. However, the hammy didn't seem to be an issue. That being the case, I hope to get to the track tomorrow for some 400m repeats. I need to open up my stride. The track repeats help with that, as do my 1/4 mile 'block striders' where I do one step per sidewalk block, which I've not yet done this year.

I remember some tri-training from years ago where I had an unbalanced tan ...I was riding north early in on Saturday mornings to catch a paved trail, and coming home later in the morning when the sun was up. My left side had a decidedly better tan than my right.

 

[Juxtatarot]

12mi MLR @ 8:50/144 today. Silky friggin' smooth and easy. I'm loving this ####.

Ivan - I thought of this conversation we had when I was running today and had to laugh. Funny how things change.

Wow! Ned, I knew you had a shorter distance background but I thought you had been distance running for longer than that.

 

[Sand]

In the good grief category, guy named Vlad (I wish I was named Vlad) just laid down a 17.86 50 yard relay split in the NCAA swim championships. I think that was the fastest ever. He slowed down in the stand alone 50 at 18.67. That was just the 2nd fastest ever in history. Dude is only 20.

Man I feel slow.

 

[FUBAR]

In the good grief category, guy named Vlad (I wish I was named Vlad) just laid down a 17.86 50 yard relay split in the NCAA swim championships. I think that was the fastest ever. He slowed down in the stand alone 50 at 18.67. That was just the 2nd fastest ever in history. Dude is only 20.

Man I feel slow.

Damn, i don't do that with fins and paddles on.

 

[FUBAR]

Went bike shopping yesterday. Got fitted, 56cm seems the right size. Checked out a trek 4.7 for around $2500. The owner actually convinced new to go with a road bike instead of a tri bike, mostly for comfort and the time i would save by using a tri bike isn't worth the cost or discomfort.

Still looking at craigslist but i might buy this bike soon.

It certainly would be an upgrade from my 1200, which could legally vote now.

 

[BassNBrew]

Went bike shopping yesterday. Got fitted, 56cm seems the right size. Checked out a trek 4.7 for around $2500. The owner actually convinced new to go with a road bike instead of a tri bike, mostly for comfort and the time i would save by using a tri bike isn't worth the cost or discomfort. Still looking at craigslist but i might buy this bike soon.It certainly would be an upgrade from my 1200, which could legally vote now.

http://coolbreezecyclery.com/merchant/1139/files/TrekSaleBikes3-27-13.pdf?utm_source=Closed+on+Easter+1&utm_campaign=EasterClosed&utm_medium=emailMight be of interest to you. The $1299.99 Speed Concept looks sweet.

 

[sho nuff]

I walked a little inbthe grocery store today...I think my HR got to 90 Ned.

 

[FUBAR]

Went bike shopping yesterday. Got fitted, 56cm seems the right size. Checked out a trek 4.7 for around $2500. The owner actually convinced new to go with a road bike instead of a tri bike, mostly for comfort and the time i would save by using a tri bike isn't worth the cost or discomfort.

Still looking at craigslist but i might buy this bike soon.

It certainly would be an upgrade from my 1200, which could legally vote now.

http://coolbreezecyc...tm_medium=email

Might be of interest to you. The $1299.99 Speed Concept looks sweet.

Thanks!

 

[mr. furley]

ran the #### Lytie Spring Classic 15k this morning

i think it was around 1:27 but i only glanced after crossing the line and then my family was there so i got distracted and forgot. i'd be able to say exactly what the time was BUT my fcking 4 month old Garmin Forerunner 110 died seconds after i plugged it in.











the user manual says virtually nothing about the battery other than it may die from mis-use. the manual DOES tell me how to swap out the heart rate monitor battery

is the battery easy to swap out on these things? is it an automatic "send to manufacturer, wait 12 weeks" deal?

 

[tri-man 47]

Furley: Congratulations? My sympathies?

First track workout of the year. 8 x 400m @ :85 (5:40/mi), though quite a range on the pacing. Still, I was shocked by the times since I haven't felt like I've had a good rhythm this spring.

 

[mr. furley]

Furley: Congratulations? My sympathies?

very proud of myself for 1) finishing as i have never run that distance before (and the wind + hills were brutal) and 2) running it that quickly (for me, maybe not for you )getting sped past by obvious half marathoners (5 mile, 15k and half today) was a little disheartening at first. until i realized they were running closer to 6min/mi than 9 like me.

 

[Juxtatarot]

Fast Cat 10K race report

This was only my second 10K. The first one was Thanksgiving last year when I was coming off a calf injury and paced my brother instead of really racing it. I wasn’t exactly sure where to set my goal but knew my very happy goal was sub 40:00. Since I ran a 19:34 5K two weeks ago, I also would have been OK with 40:30 or so. However, since I listen to you guys, I decided to have a heart rate based Plan B. If I felt like quitting this one I would look at my HR and slow until it was 5 beats less and run whatever speed that turned out to be.

This wasn’t a big race but a 8K - 10K race was on the Pfitz schedule for today so it fit perfectly. It was chipped timed but only the finish. Everyone had the same start time. Also it was a 5K, 10K and a 2 X 5K relay all starting at the same time. The 10K course was basically just the 5K course twice.

Race conditions were near perfect. Fairly flat course. (Super flat to those of you not from the flatlands.) 40 degrees and only a moderate wind. I was able to wear just a tech shirt, shorts and light gloves for a change. That felt wonderful.

Mile 1: 6:12. Goal pace was 6:26 so I was fast here. Wind was at my back and it was a bit downhill. There were also a couple little kids ahead of me and it’s tough to slow until after they start fading. I noticed my heart rate monitor was feeling a little loose at the start and it slid down to my waist at about a half mile. Oh well, Plan B was no longer an option.

Mile 2: 6:16. I felt pretty good here and comfortable with the pace.

Mile 3: 6:23. This mile was pretty tough. Against the wind and a bit up hill. It felt good to know I had some banked time and I wasn’t concerned if I slipped slightly below goal pace on this mile. Ended up being OK.

Mile 4: 6:11. I ditch the 5K runners and the runners are very thin know. One guy who has been ahead of me the whole time and a new relay guy. We’re back on mile 1 of the course so it’s downhill with the wind again. I wasn’t sure how I’d feel about running the same course twice but I liked it. The familiarity was nice knowing what was ahead of me.

Mile 5: 6:15. I was tiring but still felt in control.

Mile 6: 6:26. This was that tough mile again. Before the race I knew I’d have to deal with some walking 5Kers at this point but that wasn’t too bad. I was starting to struggle but keep looking at the Garmin counting down the tenths of a mile.

Tried to finish strong but didn’t have too much left. Managed 6:02 pace for the last .2. Final time: 39:12.

Very pleased with the race, of course. From a McMillian calculator standpoint, this is my best race ever (but just barely). Finished 4th overall. The guy finishing 3rd was in my age group so I didn’t win that. However they have me listed as the Masters winner. Look here and help me figure this out. What’s Masters? Is that over 40? I might have won something. Maybe the top 3 don’t count for other awards? That sounds familiar from other races.

 

[Hang 10]

Fast Cat 10K race report

This was only my second 10K. The first one was Thanksgiving last year when I was coming off a calf injury and paced my brother instead of really racing it. I wasn’t exactly sure where to set my goal but knew my very happy goal was sub 40:00. Since I ran a 19:34 5K two weeks ago, I also would have been OK with 40:30 or so. However, since I listen to you guys, I decided to have a heart rate based Plan B. If I felt like quitting this one I would look at my HR and slow until it was 5 beats less and run whatever speed that turned out to be.

This wasn’t a big race but a 8K - 10K race was on the Pfitz schedule for today so it fit perfectly. It was chipped timed but only the finish. Everyone had the same start time. Also it was a 5K, 10K and a 2 X 5K relay all starting at the same time. The 10K course was basically just the 5K course twice.

Race conditions were near perfect. Fairly flat course. (Super flat to those of you not from the flatlands.) 40 degrees and only a moderate wind. I was able to wear just a tech shirt, shorts and light gloves for a change. That felt wonderful.

Mile 1: 6:12. Goal pace was 6:26 so I was fast here. Wind was at my back and it was a bit downhill. There were also a couple little kids ahead of me and it’s tough to slow until after they start fading. I noticed my heart rate monitor was feeling a little loose at the start and it slid down to my waist at about a half mile. Oh well, Plan B was no longer an option.

Mile 2: 6:16. I felt pretty good here and comfortable with the pace.

Mile 3: 6:23. This mile was pretty tough. Against the wind and a bit up hill. It felt good to know I had some banked time and I wasn’t concerned if I slipped slightly below goal pace on this mile. Ended up being OK.

Mile 4: 6:11. I ditch the 5K runners and the runners are very thin know. One guy who has been ahead of me the whole time and a new relay guy. We’re back on mile 1 of the course so it’s downhill with the wind again. I wasn’t sure how I’d feel about running the same course twice but I liked it. The familiarity was nice knowing what was ahead of me.

Mile 5: 6:15. I was tiring but still felt in control.

Mile 6: 6:26. This was that tough mile again. Before the race I knew I’d have to deal with some walking 5Kers at this point but that wasn’t too bad. I was starting to struggle but keep looking at the Garmin counting down the tenths of a mile.

Tried to finish strong but didn’t have too much left. Managed 6:02 pace for the last .2. Final time: 39:12.

Very pleased with the race, of course. From a McMillian calculator standpoint, this is my best race ever (but just barely). Finished 4th overall. The guy finishing 3rd was in my age group so I didn’t win that. However they have me listed as the Masters winner. Look here and help me figure this out. What’s Masters? Is that over 40? I might have won something. Maybe the top 3 don’t count for other awards? That sounds familiar from other races.

Thats more like it! Great race!

 

[sho nuff]

Great race Jux

Nice job to Furley too.

 

[Sand]

very proud of myself for 1) finishing as i have never run that distance before (and the wind + hills were brutal) and 2) running it that quickly (for me, maybe not for you )

Very nice! Always great to knock down a wall that you haven't seen yet.

First track workout of the year. 8 x 400m @ :85 (5:40/mi), though quite a range on the pacing. Still, I was shocked by the times since I haven't felt like I've had a good rhythm this spring.

Yeah, that's fast.

Fast Cat 10K race report

Very pleased with the race, of course. From a McMillian calculator standpoint, this is my best race ever (but just barely). Finished 4th overall. The guy finishing 3rd was in my age group so I didn’t win that. However they have me listed as the Masters winner. Look here and help me figure this out. What’s Masters? Is that over 40? I might have won something. Maybe the top 3 don’t count for other awards? That sounds familiar from other races.

Yeah, that's really fast. Awards are typically like this race does. Overall gets moved out of AG and Masters. Masters winners also typically get moved out of AG/Clyde/Mini-me divisions. This is pretty much the only way I climb onto the back of a podium on occasion.---

On my end a nice, long 74 mile ride this morning. Great weather. Couple highlights - at mile 50 climbed back up our Cemetery Hill (a 10 minute long reasonably tough hill). Held 288w and hit my second best time up. Pretty nice considering it was against a stiff breeze and well into the ride. Also attacked a nice straight road that lots of folks ride. Held 27.5mph at 330w for another second best time. By far my best wattage down that road.

So for the week ended up with 170 miles ridden, 3.5 in the pool and 2 miles run - 12 hours total. Hopefully next week my calf behaves and lets me get back running again.

Hope everyone has a great Easter!

 

[2Young2BBald]

Yeah, that's really fast. Awards are typically like this race does. Overall gets moved out of AG and Masters. Masters winners also typically get moved out of AG/Clyde/Mini-me divisions. This is pretty much the only way I climb onto the back of a podium on occasion.

Did I miss a memo?

 

[tri-man 47]

furley ...well, congrats it is!!! Great job on the new distance ..and the PR.

Juxt - awesome race! Excellent speed ..wow. And yes, newbie, the overall winners get pulled out of the AG (just like the guy who won the 40-49 AG was happy to see someone from his bracket win the masters and get pulled out of the AG). Taper it down now. You're ready for Boston!!!

Sand - great training week! You've earned some time off to watch a bit of b'ball tomorrow afternoon. (Go Blue!)

 

[beer 302]

I walked a little inbthe grocery store today...I think my HR got to 90 Ned.

The HR comment elicited a snort

Fast Cat 10K race report

Tried to finish strong but didn’t have too much left. Managed 6:02 pace for the last .2. Final time: 39:12.

Dude you're stupid fast, absolutely can't wait to hear how you guys crush Boston. Nice run Juxt!Sorry Furley forgot to congratulate you! Nice job clearing that hurdle! Funny, the old dude from work I've run with 3 times, twice his Garmin died about the third step into the run. How many times has that ever happened to him before? Never. His Garmin is my #####

__________________________________________________

Did my first ever group run today on the trails with some locals from a running group that is putting on the half next week. It was kinda neat not to run alone for a change, was also a bit intimidating as out of the 4 of us, 3 knew each other fairly well so they put me out front for most of the run I was pretty nervous and we took a trail new to me that I'm pretty sure just went straight uphill, both ways. It was fun and they were patient and I'm going to get my ### handed to me next week. Reminded me a bit of what it would be like tryign to catch deer the way they navigated the trails.

Still kinda in a funk this week, managed 25 miles so far, hoping to get in some miles tomorrow but it's by far the least I've run by choice in a long time. Not sure what it is, just can't get out the door in the mornings any more. Hoping after this half a new pair of kicks and slight change to the routine will get me back on track. It also doesn't help that I don't really have a training program right now so I'm just kind of maintaining. I won't start marathon training until June/July targeting a Oct/Nov date so I have some time to just kind of ramble.

 

[BassNBrew]

very proud of myself for 1) finishing as i have never run that distance before (and the wind + hills were brutal) and 2) running it that quickly (for me, maybe not for you )

Very nice! Always great to knock down a wall that you haven't seen yet.

First track workout of the year. 8 x 400m @ :85 (5:40/mi), though quite a range on the pacing. Still, I was shocked by the times since I haven't felt like I've had a good rhythm this spring.

Yeah, that's fast.

Fast Cat 10K race report

Very pleased with the race, of course. From a McMillian calculator standpoint, this is my best race ever (but just barely). Finished 4th overall. The guy finishing 3rd was in my age group so I didn’t win that. However they have me listed as the Masters winner. Look here and help me figure this out. What’s Masters? Is that over 40? I might have won something. Maybe the top 3 don’t count for other awards? That sounds familiar from other races.

Yeah, that's really fast. Awards are typically like this race does. Overall gets moved out of AG and Masters. Masters winners also typically get moved out of AG/Clyde/Mini-me divisions. This is pretty much the only way I climb onto the back of a podium on occasion.---

On my end a nice, long 74 mile ride this morning. Great weather. Couple highlights - at mile 50 climbed back up our Cemetery Hill (a 10 minute long reasonably tough hill). Held 288w and hit my second best time up. Pretty nice considering it was against a stiff breeze and well into the ride. Also attacked a nice straight road that lots of folks ride. Held 27.5mph at 330w for another second best time. By far my best wattage down that road.

So for the week ended up with 170 miles ridden, 3.5 in the pool and 2 miles run - 12 hours total. Hopefully next week my calf behaves and lets me get back running again.

Hope everyone has a great Easter!

Nice ride and great week Sand.I walked 3.25 miles today and did some yard work. :flex:

 

[BassNBrew]

Fast Cat 10K race report

This was only my second 10K. The first one was Thanksgiving last year when I was coming off a calf injury and paced my brother instead of really racing it. I wasn’t exactly sure where to set my goal but knew my very happy goal was sub 40:00. Since I ran a 19:34 5K two weeks ago, I also would have been OK with 40:30 or so. However, since I listen to you guys, I decided to have a heart rate based Plan B. If I felt like quitting this one I would look at my HR and slow until it was 5 beats less and run whatever speed that turned out to be.

This wasn’t a big race but a 8K - 10K race was on the Pfitz schedule for today so it fit perfectly. It was chipped timed but only the finish. Everyone had the same start time. Also it was a 5K, 10K and a 2 X 5K relay all starting at the same time. The 10K course was basically just the 5K course twice.

Race conditions were near perfect. Fairly flat course. (Super flat to those of you not from the flatlands.) 40 degrees and only a moderate wind. I was able to wear just a tech shirt, shorts and light gloves for a change. That felt wonderful.

Mile 1: 6:12. Goal pace was 6:26 so I was fast here. Wind was at my back and it was a bit downhill. There were also a couple little kids ahead of me and it’s tough to slow until after they start fading. I noticed my heart rate monitor was feeling a little loose at the start and it slid down to my waist at about a half mile. Oh well, Plan B was no longer an option.

Mile 2: 6:16. I felt pretty good here and comfortable with the pace.

Mile 3: 6:23. This mile was pretty tough. Against the wind and a bit up hill. It felt good to know I had some banked time and I wasn’t concerned if I slipped slightly below goal pace on this mile. Ended up being OK.

Mile 4: 6:11. I ditch the 5K runners and the runners are very thin know. One guy who has been ahead of me the whole time and a new relay guy. We’re back on mile 1 of the course so it’s downhill with the wind again. I wasn’t sure how I’d feel about running the same course twice but I liked it. The familiarity was nice knowing what was ahead of me.

Mile 5: 6:15. I was tiring but still felt in control.

Mile 6: 6:26. This was that tough mile again. Before the race I knew I’d have to deal with some walking 5Kers at this point but that wasn’t too bad. I was starting to struggle but keep looking at the Garmin counting down the tenths of a mile.

Tried to finish strong but didn’t have too much left. Managed 6:02 pace for the last .2. Final time: 39:12.

Very pleased with the race, of course. From a McMillian calculator standpoint, this is my best race ever (but just barely). Finished 4th overall. The guy finishing 3rd was in my age group so I didn’t win that. However they have me listed as the Masters winner. Look here and help me figure this out. What’s Masters? Is that over 40? I might have won something. Maybe the top 3 don’t count for other awards? That sounds familiar from other races.

Congrats Jux. That's wicked fast. Those 6:50 miles will seem easy now.

 

[worrierking]

Nice job Jux and Furley. Jux, way to stick to plan A!

I had an odd weekend. Extremely busy with family stuff. Managed 14 yesterday to complete a 53-mile week and 10 more this morning. I have more family stuff this week so I am front-loading the week as much as I can. I will not be in my best shape for my marathon 4/27 but I will be in good enough shape.

 

[prosopis]

Congrats to the racers

Kinda weird week for me. I did something to my left knee on that mud run. It does not hurt but it just feels like it is unstable or something. At one point during the mudrun I was climbing up ropes and tires when my left foot got caught in the rope. As I pulled myself over the edge of the climb my left leg got stretched awkwardly and I felt something pull. Like I say it does not hurt but it feels unstable

I ran 5 miles Tuesday and did elyptical the rest of the week. Just taking it easy hoping it will go back to normal.

Great training and insane mileage being put in around here. Love reading it.

 

[SFBayDuck]

Eleven easy miles today, which gives me four good (ie pain free) runs this week for a little over 30 miles.

I'll do very easy runs on Tuesday and Thursday, maybe a stride or two thrown in for TriMan's sake, and nice and flat so I don't have any damage to my legs going into Saturday.

I'm already starting to feel nervous......

 

[FUBAR]

I would call this a down week, but we walked around 20k Tuesday night, carrying 45 lbs each, through sandy, hilly, and of road terrain after jumping out of a plane with an extra 35 lbs on our back. With various "stops" took us about 4.5 hours.

this did not help the hernia.

This morning, did 100s: wide arm pushup, narrow pushup, regular pushup, crunches, supine bicycle, side crunch x2, obliques x2, 10 lb lat raises, 10 lb forward raise, 10 lb shoulder press, 10 lb bi curl. 31:23

Figure i need to get my core in better shape for cycling.

 

[prosopis]

I would call this a down week, but we walked around 20k Tuesday night, carrying 45 lbs each, through sandy, hilly, and of road terrain after jumping out of a plane with an extra 35 lbs on our back. With various "stops" took us about 4.5 hours.this did not help the hernia.This morning, did 100s: wide arm pushup, narrow pushup, regular pushup, crunches, supine bicycle, side crunch x2, obliques x2, 10 lb lat raises, 10 lb forward raise, 10 lb shoulder press, 10 lb bi curl. 31:23Figure i need to get my core in better shape for cycling.

Now I feel like a sissy

 

[beer 302]

Congrats to the racers

Kinda weird week for me. I did something to my left knee on that mud run. It does not hurt but it just feels like it is unstable or something. At one point during the mudrun I was climbing up ropes and tires when my left foot got caught in the rope. As I pulled myself over the edge of the climb my left leg got stretched awkwardly and I felt something pull. Like I say it does not hurt but it feels unstable

I ran 5 miles Tuesday and did elyptical the rest of the week. Just taking it easy hoping it will go back to normal.

Great training and insane mileage being put in around here. Love reading it.

Be careful with that. The last time I had my knee scoped it was from torn cartiledge that made my knee feel unstable. I've had an f'd up knee since 7th grade and it's always been unstable to a point. Continue doing what you're doing but if you keep experience random periods of unstability where it will it just come & go, schedule to see a doc and get it checked out. Unless you're doing a lot of cuts (think sashing to the hole in basketball or dribbling through traffic in soccer) it probably won't be a problem but it won't ever get better than it is right now until you get it snipped and cleaned up.

 

[Prince Myshkin]

7 miles for me today - new personal best. big time negative split as well after taking it out slow for the first 3. at that point i was feeling strong and had no doubts about being able to cover the distance, so i ran each half-mile split faster than the one before.

this was a great way to end a week that didn't start so well. tuesday i had to stop on a run for the first time since i don't know when...it was a new route and i underestimated how hilly it was. took it out way to fast and my heart rate got out of control by the time i hit the hills. was scheduled for 4 but had to stop after 2.

ran a couple of slow miles on wednesday to make up for it, then my scheduled 3 on thursday. that made the first time ever that i had run 3 days in a row. added a pretty good hike with my wife and daughter friday and walked a round of golf saturday, so i was a little concerned how my legs would hold up today...turned out great though

 

[Prince Myshkin]

by the way, you guys are amazing in here...the pace and volume that some/most/all of you go at is unbelievable and inspiring!

 

[beer 302]

7 miles for me today - new personal best. big time negative split as well after taking it out slow for the first 3. at that point i was feeling strong and had no doubts about being able to cover the distance, so i ran each half-mile split faster than the one before. this was a great way to end a week that didn't start so well. tuesday i had to stop on a run for the first time since i don't know when...it was a new route and i underestimated how hilly it was. took it out way to fast and my heart rate got out of control by the time i hit the hills. was scheduled for 4 but had to stop after 2. ran a couple of slow miles on wednesday to make up for it, then my scheduled 3 on thursday. that made the first time ever that i had run 3 days in a row. added a pretty good hike with my wife and daughter friday and walked a round of golf saturday, so i was a little concerned how my legs would hold up today...turned out great though

Nice job on the distance PR Prince! Way to bounce back after a tough start. We've all had to bag a run at some point, just means an opportunity to come to back and kick its ###!

 

[Hang 10]

Ran 4.5 miles yesterday @ a 8:30 pace. Meh...definitely a bit uncomfortable with some hip pain but not too sore today. Probably need to keep the mileage and pace low for a while longer.

BTW, this new format looks like ####.

 

[gruecd]

Whoa, big weekend around here.

koby - Congrats on the new house!

sho nuff - How's the sore nut?

Ned - Hope you're enjoying vacation!

Furley - Nice job at Lytie. That's a tough course, and I heard the 15K was actually a bit long. WRT the Garmin, you normally have to send it back, but if it's only 4 months old, maybe you can return it to the store for a new one and let them deal with Garmin. Where did you buy it?

tri-man - Good track workout! Sometimes we surprise ourselves....

Jux - Speedy 10K! What's your taper look like? I think I'm only running like 40 miles this week including a "long" run of 13 miles on Sat.

beer - It's kind of nice not having a plan, but it's true that it can also mess with the motivation. Kudos to you, though, for venturing outside your comfort zone and trying something new with the group trail run!

prosopis - I hope your knee feels better. Crap like that is exactly why I don't do "adventure" races...

Prince - Congrats on the distance PR!

Duck - Getting excited for Saturday???

BnB/Sand - I really wish I could understand all of your bike/swim gibberish...

 

[Workhorse]

Haven't been here in a while -- Tapering for Boston is underway. Can't believe its only two weeks until the big day. Ran 13 miles at 7:57 pace on Saturday and developed some tendon pain in my right foot/ankle yesterday. Going to ease off for the next day or so to let it heal properly. Hit my minimum fundraising goal for Dana Farber two weeks ago so I'm ready to rock.

 

[worrierking]

7 miles for me today - new personal best. big time negative split as well after taking it out slow for the first 3. at that point i was feeling strong and had no doubts about being able to cover the distance, so i ran each half-mile split faster than the one before.

this was a great way to end a week that didn't start so well. tuesday i had to stop on a run for the first time since i don't know when...it was a new route and i underestimated how hilly it was. took it out way to fast and my heart rate got out of control by the time i hit the hills. was scheduled for 4 but had to stop after 2.

ran a couple of slow miles on wednesday to make up for it, then my scheduled 3 on thursday. that made the first time ever that i had run 3 days in a row. added a pretty good hike with my wife and daughter friday and walked a round of golf saturday, so i was a little concerned how my legs would hold up today...turned out great though

Nice job Prince. Enjoy the accomplishment.

Six easy for me this morning.

 

[gruecd]

Followed up Friday afternoon's 17 with a couple of shorter runs on Saturday and Sunday. Both ended up being impromptu progression runs. Saturday was 8 miles starting at 8:22 and working my way down to 7:30 for the last mile (overall average 7:54). Last night was 5 miles starting at 7:52 and working down to 6:54 (7:24).

Speed feels good, weight is good, and I'm generally feeling pretty confident heading into Boston two weeks from today. As I've said before, I'm "only" shooting for 3:09x, so hopefully it'll be a relatively easy race for me. Weather, of course, will be the big variable, and right now the extended forecast is calling for highs in the 60s. Obviously plenty of time for that to change, and I'm really hoping that it does...

 

[gruecd]

Jux and Workhorse - Let's try to hook up for a beer (and photo op) in Boston! I get into town around noon on Friday, and I leave on Tuesday morning. PM with with your details (arrival/departure, where you're staying, etc.) and let me know if there's a good time for us to connect.

 

[Juxtatarot]

Jux - Speedy 10K! What's your taper look like? I think I'm only running like 40 miles this week including a "long" run of 13 miles on Sat.

I think I'll try to follow the schedule as much as possible including the same 13 miler Sunday. I'm hoping some of my nagging injuries subside with the lower mileage. If they don't, I might take a couple extra days off.

The weather sites I look at only go 10 days out. What's the forecast for the wind?

 

[Juxtatarot]

Jux and Workhorse - Let's try to hook up for a beer (and photo op) in Boston! I get into town around noon on Friday, and I leave on Tuesday morning. PM with with your details (arrival/departure, where you're staying, etc.) and let me know if there's a good time for us to connect.

Don't forget Steve! I'm traveling by myself and get in Saturday so I have plenty of free time. (No alcohol for me though unless it's after the race!)

 

[tri-man 47]

Jux and Workhorse - Let's try to hook up for a beer (and photo op) in Boston! I get into town around noon on Friday, and I leave on Tuesday morning. PM with with your details (arrival/departure, where you're staying, etc.) and let me know if there's a good time for us to connect.

Make sure you guys post your race numbers so we can follow all of you! (SteveC, you too?) Gruecd, you're #3211? It really helped me knowing the gang could follow the 5K splits, in particular, it kept me under control for the first two or three marks.

eta: so excited for this!

 

[gruecd]

Jux and Workhorse - Let's try to hook up for a beer (and photo op) in Boston! I get into town around noon on Friday, and I leave on Tuesday morning. PM with with your details (arrival/departure, where you're staying, etc.) and let me know if there's a good time for us to connect.

Don't forget Steve! I'm traveling by myself and get in Saturday so I have plenty of free time. (No alcohol for me though unless it's after the race!)

D'oh! How could I forget Steve???