Ran a 10k in June (6 Viewers)

[wilked]

Our Boston crew:

grue - 3211

Workhouse - 23038

Juxt - 5730

SteveC - 285

I am in...23935...

15 miles last Sat about 10 secs per mile above marathon pace... Planning 8-10 this weekend. Hill work tonite.

What is the taper plan for everyone?

 

[wilked]

I am getting really pissed at the weather right now. It's starting to warm up into temperatures that are basically ideal for running, but every key workout seems to keep falling on days with 20-25 mph winds. Today was going to be a 10/6 tempo run, but the wind forced me indoors. I really hate doing speed workouts on the treadmill, but this one went really well for some reason. Still would have liked to have been outdoors instead.

Last Sunday was going to be 15, but the high winds convinced me to shift it to this Saturday instead. Next week is a rest week, so moving it from the start of the week to the end of the week was no problem. But now Saturday's forecast has changed from sunny and mild to cold, windy, and rainy. This is seriously getting on my nerves because it's been happening over and over and over again for the past month or so. I just can't catch a break. :whining:

What is so bad about the winds? My sister-in-law has run an IronMan but goes crazy with 15 mph winds, seems odd. I look at high wind days much like hill days, just an extra challenge...

 

[Juxtatarot]

I am getting really pissed at the weather right now. It's starting to warm up into temperatures that are basically ideal for running, but every key workout seems to keep falling on days with 20-25 mph winds. Today was going to be a 10/6 tempo run, but the wind forced me indoors. I really hate doing speed workouts on the treadmill, but this one went really well for some reason. Still would have liked to have been outdoors instead.

Last Sunday was going to be 15, but the high winds convinced me to shift it to this Saturday instead. Next week is a rest week, so moving it from the start of the week to the end of the week was no problem. But now Saturday's forecast has changed from sunny and mild to cold, windy, and rainy. This is seriously getting on my nerves because it's been happening over and over and over again for the past month or so. I just can't catch a break. :whining:

What is so bad about the winds? My sister-in-law has run an IronMan but goes crazy with 15 mph winds, seems odd. I look at high wind days much like hill days, just an extra challenge...

Sounds like it's the EVERY TIME part. I'll bet if he could have just one nice windless day he'd be rejuvenated.

 

[wilked]

Ya, that would piss me off...

 

[worrierking]

Seems like lots of injury talk. Hope everybody gets healthy.

My six-miler got interrupted by a thunderstorm this morning. I ran home at four miles. Got two more in at lunch just to stay on target for the mileage.

Garmin snapped back to life yesterday. no ####ing idea. it was dead for 2 days and just came back on.

Easter weekend ...doh.

Flawlessly executed, Tri-Man.

 

[BassNBrew]

Umstead Aid Station Food List...

Is this a race or a buffet?

FOOD FOOD

ham sandwich pretzels

roast beef sandwich potato chips

turkey sandwich peanuts

peanut butter and jelly sandwich trail mix

peanut butter and crackers bagels

pimento cheese sandwich

baked potato

boiled eggs DRINKS

candy bars Gatorade

hard candy water

fig newtons Pepsi

M&M’s Mt. Dew

cookies fruit juices

bananas coffee

apples V-8 juice

oranges sweet tea

grapes hot chocolate

cantaloupe milk

raisins and dried fruit Ginger Ale

cheese

pudding cups MISCELLANEOUS

bread/rolls Ibuprofen

ice cream Tylenol

Danish pastry Pepcid-ac

chicken rice (or noodle) soup (evening) Vaseline

potato soup (evening) salt

lentil soup (evening) Tums

pizza (evening)

hot dogs (lunch and evening)

hamburgers (lunch and evening) Note: If you don’t see it on the table ask our staff,

chicken breasts (lunch and evening) no request is too small!!

______________________________________________________________________________________________________________________________

 

[mr. furley]

Ran 5 miles yesterday with minimal to no pain whatsoever.

Warmed up with a 1.5 at an 8 min pace then did about 2 miles up and down stairs for the next 20 minutes and then cooled down with another 1.5 miles.

Nice! Good to hear

>

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?

it was tough for me. some big hills and a couple gradual climbs.

Garmin snapped back to life yesterday. no ####ing idea. it was dead for 2 days and just came back on.

Easter weekend ...doh.

Well played

:golfclap:

 

[tri-man 47]

Our Boston crew:

grue - 3211

Workhouse - 23038

Juxt - 5730

SteveC - 285

I am in...23935...

Excellent! What a fun day that's going to be following you guys.

 

[Sand]

I am getting really pissed at the weather right now. It's starting to warm up into temperatures that are basically ideal for running, but every key workout seems to keep falling on days with 20-25 mph winds. Today was going to be a 10/6 tempo run, but the wind forced me indoors. I really hate doing speed workouts on the treadmill, but this one went really well for some reason. Still would have liked to have been outdoors instead.

Last Sunday was going to be 15, but the high winds convinced me to shift it to this Saturday instead. Next week is a rest week, so moving it from the start of the week to the end of the week was no problem. But now Saturday's forecast has changed from sunny and mild to cold, windy, and rainy. This is seriously getting on my nerves because it's been happening over and over and over again for the past month or so. I just can't catch a break. :whining:

What is so bad about the winds? My sister-in-law has run an IronMan but goes crazy with 15 mph winds, seems odd. I look at high wind days much like hill days, just an extra challenge...

Sounds like it's the EVERY TIME part. I'll bet if he could have just one nice windless day he'd be rejuvenated.

Am I the only one that absolutely loves the wind? I would relish running in that.

Umstead Aid Station Food List...Is this a race or a buffet?chicken rice (or noodle) soup (evening) Vaseline______________________________________________________________________________________________________________________________

Yesno?

-----

Good 1.5k swim tonight. Hit 2:22 for a 200, and sadly my watch gave out before the 500 ended, but it felt fast and I suspect it was in the 6:20 range. That combined with the pain free run makes this a big day.

 

[Prince Myshkin]

3 miles Tuesday followed by a 5 mile hike here today. You trail guys are crazy...I can't imagine running that!

 

[prosopis]

Our Boston crew:

grue - 3211

Workhouse - 23038

Juxt - 5730

SteveC - 285

I am in...23935...

Excellent! What a fun day that's going to be following you guys.

 

[prosopis]

I did 6.5 @ 9:22 today. Knee feels fine. Just regular aches/pains to let me know I am alive and a runner.

 

[SFBayDuck]

3 miles Tuesday followed by a 5 mile hike here today. You trail guys are crazy...I can't imagine running that!

Now that looks like a great place to run. As opposed to what I picture most of y'all running on all the time.

Umstead Aid Station Food List...

Is this a race or a buffet?

______________________________________________________________________________________________________________________________

Both. I've heard ultras described as an eating and drinking contest with some running thrown in. That being said, I stick primarily to Coke and potatoes dipped in salt.

 

[beer 302]

3 miles Tuesday followed by a 5 mile hike here today. You trail guys are crazy...I can't imagine running that!

You should give it a try, lot more fun & challenging than you can imagine.

 

[IvanKaramazov]

I am getting really pissed at the weather right now. It's starting to warm up into temperatures that are basically ideal for running, but every key workout seems to keep falling on days with 20-25 mph winds. Today was going to be a 10/6 tempo run, but the wind forced me indoors. I really hate doing speed workouts on the treadmill, but this one went really well for some reason. Still would have liked to have been outdoors instead.

Last Sunday was going to be 15, but the high winds convinced me to shift it to this Saturday instead. Next week is a rest week, so moving it from the start of the week to the end of the week was no problem. But now Saturday's forecast has changed from sunny and mild to cold, windy, and rainy. This is seriously getting on my nerves because it's been happening over and over and over again for the past month or so. I just can't catch a break. :whining:

What is so bad about the winds? My sister-in-law has run an IronMan but goes crazy with 15 mph winds, seems odd. I look at high wind days much like hill days, just an extra challenge...

Sounds like it's the EVERY TIME part. I'll bet if he could have just one nice windless day he'd be rejuvenated.

Plus, track workouts and tempo runs are challenging enough as it is. Adding in other stuff, like strong winds or heat, just degrades the quality of the workout.

 

[Prince Myshkin]

3 miles Tuesday followed by a 5 mile hike here today. You trail guys are crazy...I can't imagine running that!

You should give it a try, lot more fun & challenging than you can imagine.

just walking it was a challenge! as clumsy as i am and with cliffs on both sides, i might be one of the first locals (it does happen to quite a few visiting buckeyes) to plummet to his death!

 

[Annyong]

Hey Penis!!!!!!!! Some of you may remember me complaining of some pain behind my knee/hamstring. Well that went away and now its on my inner-knee area. I haven't ran in over 2 weeks and it blows horse urethra. Anyone have any experience with this? Whats going on? I can walk fine and everything, but will sometimes feel a little twinge or something on the insde of my knee.

How does your IT band feel? Usually stretching remedies most of these issues. I'm assuming you have decent shoes.

I'm not sure what my IT Band is. Thought that was on the outter knee. The only pain is on the inside of my knee when I straighten my leg to stretch the hammy

 

[Juxtatarot]

I am getting really pissed at the weather right now. It's starting to warm up into temperatures that are basically ideal for running, but every key workout seems to keep falling on days with 20-25 mph winds. Today was going to be a 10/6 tempo run, but the wind forced me indoors. I really hate doing speed workouts on the treadmill, but this one went really well for some reason. Still would have liked to have been outdoors instead.

Last Sunday was going to be 15, but the high winds convinced me to shift it to this Saturday instead. Next week is a rest week, so moving it from the start of the week to the end of the week was no problem. But now Saturday's forecast has changed from sunny and mild to cold, windy, and rainy. This is seriously getting on my nerves because it's been happening over and over and over again for the past month or so. I just can't catch a break. :whining:

What is so bad about the winds? My sister-in-law has run an IronMan but goes crazy with 15 mph winds, seems odd. I look at high wind days much like hill days, just an extra challenge...

Sounds like it's the EVERY TIME part. I'll bet if he could have just one nice windless day he'd be rejuvenated.

Plus, track workouts and tempo runs are challenging enough as it is. Adding in other stuff, like strong winds or heat, just degrades the quality of the workout.

You can always pull a Tri-man and have your wife drop you off 10 miles away upwind.

 

[tri-man 47]

3 miles Tuesday followed by a 5 mile hike here today. You trail guys are crazy...I can't imagine running that!

Now that looks like a great place to run. As opposed to what I picture most of y'all running on all the time.

That actually excites me, Duck, because the road has gravel shoulders to run on. I was on a curbed city street on Monday that was as bad as that pic. :( Such is my running life on most days here in the city. Prince Myshkin - nice pics ...very jealous. I did get in a good 12 miler on Monday with 8 miles at tempo - 8:00/mile and 153 HR. Some easy miles yesterday and again today, though I did stop by the track this morning to push one hard mile, which came in at 6:16.

 

[worrierking]

3 miles Tuesday followed by a 5 mile hike here today. You trail guys are crazy...I can't imagine running that!

You should give it a try, lot more fun & challenging than you can imagine.

just walking it was a challenge! as clumsy as i am and with cliffs on both sides, i might be one of the first locals (it does happen to quite a few visiting buckeyes) to plummet to his death!

Where is that Prince? Living on the coastal plain, I have zero opportunities for any exciting trail runs. I just run around my neighborhood, for the most part. It does make it easier to dash home when nature calls.

12 mile MLR this morning. Very slow (10:48 pace).

 

[Ned]

Back from vacation. Other than the insane traffic... Tampa, FL rocks. I managed to get 2 10 milers in on Sunday and Tuesday at 8:55ish and 143 type HR. The humidity down there was a lot more than I was ready for, but running at 5AM helped with that. Otherwise it was a bunch of kids stuff or drinking with my uncle out in their lanai. Sunny and 80-85 every day. Back home to the 40s and I hate it. :firstworldproblems:

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

Jux - Yup, still a relative noob to the distance running. I still struggle with the mentality of it all, at times. Congrats on a great 10K time! Great job bouncing back from the HM. Hopefully this gives ya some more confidence in your training. You've put in a lot of work. You'll see the results in Boston.

furley - Congrats on the PR!

tri - Glad to hear the hammy is fine. Solid workout to boot!

Sand - Glad to hear the calves are starting to cooperate again. Amazes me how you can juggle all 3 disciplines like you do. I swam with my uncle, who was a collegiate swimmer back in the day, and boy do I have a respect for what you do now. I did 2 laps in the pool and my calves instantly seized up on me. Getting smoked by my 60 yr old uncle was humbling.

BnB - Are you ready or what?! Congrats on the new found speed.

worrier - Nice to see you're finally back. I'm sure your fitness is just fine. GL with the marathon!

Duck - I agree with Jux, but certainly don't blame you for playing it safe at this stage. You're ready!!

grue - I can even tell by your posts that you're feeling like the old you. You're primed for a great Boston. I've got my fingers crossed for Mother Nature cooperating...

beer - Why not cook up a schedule to get you focused while you're waiting to train for your marathon? I'd strongly suggest working on all endurance work and get up to a consistent 40mpw schedule. Time is your best friend right now. Take advantage of it!

Prince - Congrats on the distance PR. Funny how things work out like that, eh?

Hang10 - Another good news story on injury recovery.

Workhorse - GL at Boston!

Steve - What are your goals for Boston? Breaking 2:00 in the cards?

koby - Technology is awesome, isn't it? That last interval tells me you were sandbaggin' it, slacker.

Prosopis - Glad you're knee is feeling better. Did you get it looked at or just rested for a while?

Sorry if I missed some of you. This thread is out of control.

 

[worrierking]

Also, it looks like my Garmin 305 has finally crashed for good (Easter is now past, so I am not sure any more garmin resurrections are likely). I haven't paid attention to the newer Garmins or any other satellite-based running watches lately so I have no idea what to replace it with. Any suggestions? I don't use the HR monitor all that much anymore, but I think I would still like to have that available. Otherwise, the features are not that important.

I tried to load an avatar, but I am getting the red X. Does anybody see a picture or did I screw that up?

 

[Ned]

Also, it looks like my Garmin 305 has finally crashed for good (Easter is now past, so I am not sure any more garmin resurrections are likely). I haven't paid attention to the newer Garmins or any other satellite-based running watches lately so I have no idea what to replace it with. Any suggestions? I don't use the HR monitor all that much anymore, but I think I would still like to have that available. Otherwise, the features are not that important.

I tried to load an avatar, but I am getting the red X. Does anybody see a picture or did I screw that up?

We can't post pics here. Upload it to something like photobucket and link it here.

I have a used 305 that I've kept as a backup that I'd sell to ya if you're in a pinch.

 

[Juxtatarot]

Also, it looks like my Garmin 305 has finally crashed for good (Easter is now past, so I am not sure any more garmin resurrections are likely). I haven't paid attention to the newer Garmins or any other satellite-based running watches lately so I have no idea what to replace it with. Any suggestions? I don't use the HR monitor all that much anymore, but I think I would still like to have that available. Otherwise, the features are not that important.

I tried to load an avatar, but I am getting the red X. Does anybody see a picture or did I screw that up?

A while ago Sand posted a great article on dcrainmaker.com comparing GPS watches. Check that out.

Avatar looks fine.

 

[koby925]

Also, it looks like my Garmin 305 has finally crashed for good (Easter is now past, so I am not sure any more garmin resurrections are likely). I haven't paid attention to the newer Garmins or any other satellite-based running watches lately so I have no idea what to replace it with. Any suggestions? I don't use the HR monitor all that much anymore, but I think I would still like to have that available. Otherwise, the features are not that important.

I tried to load an avatar, but I am getting the red X. Does anybody see a picture or did I screw that up?

A while ago Sand posted a great article on dcrainmaker.com comparing GPS watches. Check that out.

Avatar looks fine.

That's what I used. I had issues with my FR10 this morning. It wouldn't find my location. I finally gave up and just started running and it finally found my location 15mins or so after I first tried. I was not in tunnels, heavily wooded areas or anything. What gives?

 

[Annyong]

Hey Penis!!!!!!!! Some of you may remember me complaining of some pain behind my knee/hamstring. Well that went away and now its on my inner-knee area. I haven't ran in over 2 weeks and it blows horse urethra. Anyone have any experience with this? Whats going on? I can walk fine and everything, but will sometimes feel a little twinge or something on the insde of my knee.

How does your IT band feel? Usually stretching remedies most of these issues. I'm assuming you have decent shoes.

I'm not sure what my IT Band is. Thought that was on the outter knee.The only pain is on the inside of my knee when I straighten my leg to stretch the hammy

Looked up what an IT band is. That feels fine.

 

[beer 302]

Hey Penis!!!!!!!!

Some of you may remember me complaining of some pain behind my knee/hamstring. Well that went away and now its on my inner-knee area. I haven't ran in over 2 weeks and it blows horse urethra. Anyone have any experience with this? Whats going on? I can walk fine and everything, but will sometimes feel a little twinge or something on the insde of my knee.

How does your IT band feel? Usually stretching remedies most of these issues. I'm assuming you have decent shoes.

I'm not sure what my IT Band is. Thought that was on the outter knee.The only pain is on the inside of my knee when I straighten my leg to stretch the hammy

Looked up what an IT band is. That feels fine.

Look over one of these articles.

 

[Juxtatarot]

Also, it looks like my Garmin 305 has finally crashed for good (Easter is now past, so I am not sure any more garmin resurrections are likely). I haven't paid attention to the newer Garmins or any other satellite-based running watches lately so I have no idea what to replace it with. Any suggestions? I don't use the HR monitor all that much anymore, but I think I would still like to have that available. Otherwise, the features are not that important.

I tried to load an avatar, but I am getting the red X. Does anybody see a picture or did I screw that up?

A while ago Sand posted a great article on dcrainmaker.com comparing GPS watches. Check that out.

Avatar looks fine.

That's what I used. I had issues with my FR10 this morning. It wouldn't find my location. I finally gave up and just started running and it finally found my location 15mins or so after I first tried. I was not in tunnels, heavily wooded areas or anything. What gives?

Did you try turning it off and then back on? I don't recall having that problem although I've read about it on reviews. I rarely turn my watch off and it seems to somehow keep a connection even inside my townhouse.

 

[Annyong]

Hey Penis!!!!!!!!

Some of you may remember me complaining of some pain behind my knee/hamstring. Well that went away and now its on my inner-knee area. I haven't ran in over 2 weeks and it blows horse urethra. Anyone have any experience with this? Whats going on? I can walk fine and everything, but will sometimes feel a little twinge or something on the insde of my knee.

How does your IT band feel? Usually stretching remedies most of these issues. I'm assuming you have decent shoes.

I'm not sure what my IT Band is. Thought that was on the outter knee.The only pain is on the inside of my knee when I straighten my leg to stretch the hammy

Looked up what an IT band is. That feels fine.

Look over one of these articles.

this looks like it could be it. thanks

 

[gruecd]

How the #### do you remove all the nested quotes if you only want to reply to one portion of a post? I hate these new boards...

 

[gruecd]

Also, it looks like my Garmin 305 has finally crashed for good (Easter is now past, so I am not sure any more garmin resurrections are likely). I haven't paid attention to the newer Garmins or any other satellite-based running watches lately so I have no idea what to replace it with. Any suggestions? I don't use the HR monitor all that much anymore, but I think I would still like to have that available. Otherwise, the features are not that important.

I tried to load an avatar, but I am getting the red X. Does anybody see a picture or did I screw that up?

I have the Garmin 605, and I love it. It's pricey, but you get the HRM, vibrating alerts, and wireless upload to your PC.

 

[parasaurolophus]

What day is the boston? I am looking forward to following you guys. Anybody know a good way to stretch your hip flexor?

 

[Ned]

How the #### do you remove all the nested quotes if you only want to reply to one portion of a post? I hate these new boards...

Click that top left button in the editor to turn off all the fancy pants crap to get the raw text with the quote tags you're used to. Edit what you want, then re-click it to turn all the buttons back on if needed. -----------Dudes.... I'm right back where I left off before vacation. Major breakthru stuff. Did 10mi MLR with 6 x hills in the middle for lunch today. Came in at 8:43/142 and had to really fight hard to slow things down. My HR didn't go above 140 until I got into the hills. I simply can't believe it.

 

[worrierking]

Anybody know a good way to stretch your hip flexor?

This is what I do.

http://youtu.be/qKFJOTk-cUE

Beware, this is a really crappy video. It takes at least a minute until he gets to the point. Terrible quality.

 

[wilked]

Also, it looks like my Garmin 305 has finally crashed for good (Easter is now past, so I am not sure any more garmin resurrections are likely). I haven't paid attention to the newer Garmins or any other satellite-based running watches lately so I have no idea what to replace it with. Any suggestions? I don't use the HR monitor all that much anymore, but I think I would still like to have that available. Otherwise, the features are not that important.

I tried to load an avatar, but I am getting the red X. Does anybody see a picture or did I screw that up?

I have the Garmin 605, and I love it. It's pricey, but you get the HRM, vibrating alerts, and wireless upload to your PC.

I have been told Garmin will stand behind the product, even if out of warranty. I would contact them

 

[wilked]

Did some hill work last night, was trying to get my max HR (just bought the 305 with HR monitor).

http://connect.garmin.com/activity/293104536

Unless I have the body of a 50 year old and don't know it, I am way off the 220-age formula. Anyone have experience with trying to get max HR? I pushed it pretty good that last uphill, and then sprinted home at a 6 min pace (basically as fast as I could run). Could barely budge 170... Was expecting to get up in the mid-high 180s.

 

[ATC1]

Hey Penis!!!!!!!! Some of you may remember me complaining of some pain behind my knee/hamstring. Well that went away and now its on my inner-knee area. I haven't ran in over 2 weeks and it blows horse urethra. Anyone have any experience with this? Whats going on? I can walk fine and everything, but will sometimes feel a little twinge or something on the insde of my knee.

How does your IT band feel? Usually stretching remedies most of these issues. I'm assuming you have decent shoes.

I'm not sure what my IT Band is. Thought that was on the outter knee.The only pain is on the inside of my knee when I straighten my leg to stretch the hammy

Looked up what an IT band is. That feels fine.

That's n the outside. On the inside and a little lower than the knee cap look up pes anserine bursitis. Swelling and locking occurs it could be meniscus.

ETA: should have kept reading. Good call Beer.

 

[SFBayDuck]

Duck - I agree with Jux, but certainly don't blame you for playing it safe at this stage. You're ready!!

The achilles seems to be feeling a little better today, debating whether I should try and test it out this afternoon or if that is more likely to do more harm than good. For the first time ever I'm nervous about my ability to complete the distance facing me on Saturday, and my less-than-ideal last month has added to that anxiety.

I did just go on to Garmin Connect to remind myself of the work I've put into this training cycle. In the last 5-6 months I've logged 11 "long runs" of between 17 and 31 miles, including the trail marathon and the 50K, with most of those coming since Christmas. I know that's recovery month for a few of you, but the last 4 weeks notwithstanding it's the most consistent distance training I've done in my still relatively new running life.

It is what it is! I'll be at the start line at 6:00 AM on Saturday morning.

 

[beer 302]

It is what it is! I'll be at the start line at 6:00 AM on Saturday morning.

I can't get my head around 50 miles of running. . .yet but I'm willing to learn. I'll be real interested to here how the race went. I just signed up for a 24 hour untimed event where you essentially run what you want on a 3.1 mile trail loop. The run is in December and I'm hoping to complete a 50k in prep for getting up to 50 miles sometime next year.Annyong, I was dealing with that earlier this year (still do from time-to-time). Fairly common and relatively easy to take care of if you follow the treatment plan. RICE works best depending on bad it is.

 

[FUBAR]

Guys, need a quick opinion.

I'm about to check out a Liotto bike, looks great in the picture but I haven't been able to find out much about it.

http://raleigh.craigslist.org/bik/3667557953.html

Any thoughts will be appreciated. It's within my price range, just don't know how great a bike it is.

Thanks!

 

[worrierking]

Did some hill work last night, was trying to get my max HR (just bought the 305 with HR monitor).

http://connect.garmin.com/activity/293104536

Unless I have the body of a 50 year old and don't know it, I am way off the 220-age formula. Anyone have experience with trying to get max HR? I pushed it pretty good that last uphill, and then sprinted home at a 6 min pace (basically as fast as I could run). Could barely budge 170... Was expecting to get up in the mid-high 180s.

Hey, what's the matter with having the body of a 50-year old? I am about to find out in three months!

I can get a few beats faster in the last hundred yards of a 5k than in any training attempt to find my max. Do not be concerned in any way if your HR is off of the 220-age formula. It really doesn't matter. Mine is 193 at age 49.

 

[Ned]

Did some hill work last night, was trying to get my max HR (just bought the 305 with HR monitor).

http://connect.garmin.com/activity/293104536

Unless I have the body of a 50 year old and don't know it, I am way off the 220-age formula. Anyone have experience with trying to get max HR? I pushed it pretty good that last uphill, and then sprinted home at a 6 min pace (basically as fast as I could run). Could barely budge 170... Was expecting to get up in the mid-high 180s.

That 220-age is total crap. However, I'll bet anything I got you're higher than a 169 max. I think you ran those hills too slowly. Did you want to curl up and die in a pile of your own puke at the end? If not, you didn't hit your mHR. I'd go run that course again, but this time push the hills harder. By the 3rd hill, you should be going numb and gasping for air at the top. If you reach that, you'll be pretty damn close to your max.

Another option is to go race a 5K and leave every last drop on the course. You should hit your max no the final sprint.

 

[SFBayDuck]

It is what it is! I'll be at the start line at 6:00 AM on Saturday morning.

I can't get my head around 50 miles of running. . .yet but I'm willing to learn. I'll be real interested to here how the race went. I just signed up for a 24 hour untimed event where you essentially run what you want on a 3.1 mile trail loop. The run is in December and I'm hoping to complete a 50k in prep for getting up to 50 miles sometime next year.Annyong, I was dealing with that earlier this year (still do from time-to-time). Fairly common and relatively easy to take care of if you follow the treatment plan. RICE works best depending on bad it is.

Those timed events are a whole different beast. That's a different kind of mental toughness to just keep going and going with no actual finish line. So far, I don't have any desire to do one of those. It would be a great way to get in a long training run with aid station support though.

 

[BassNBrew]

SFBayDuck, on 04 Apr 2013 - 15:30, said:

Ned, on 04 Apr 2013 - 11:08, said:Duck - I agree with Jux, but certainly don't blame you for playing it safe at this stage. You're ready!!

The achilles seems to be feeling a little better today, debating whether I should try and test it out this afternoon or if that is more likely to do more harm than good. For the first time ever I'm nervous about my ability to complete the distance facing me on Saturday, and my less-than-ideal last month has added to that anxiety.I did just go on to Garmin Connect to remind myself of the work I've put into this training cycle. In the last 5-6 months I've logged 11 "long runs" of between 17 and 31 miles, including the trail marathon and the 50K, with most of those coming since Christmas. I know that's recovery month for a few of you, but the last 4 weeks notwithstanding it's the most consistent distance training I've done in my still relatively new running life.It is what it is! I'll be at the start line at 6:00 AM on Saturday morning.

Good luck Duck. Rooting for you to have a great event.Hopefully this will make you feel better...my last four months (long runs in paren).April - 9.39 miMarch - 69.43 mi (10, 12, 10)Feb - 62.14 mi (27)Jan - 62.98 mi (31 and 19)Dec - 79.65 (54)If I ever do this again, I'll cut back on the races. The recovery periods killed me.Some things are better not knowing.

 

[BassNBrew]

beer 302, on 04 Apr 2013 - 15:48, said:

SFBayDuck, on 04 Apr 2013 - 15:30, said:It is what it is! I'll be at the start line at 6:00 AM on Saturday morning.

I can't get my head around 50 miles of running. . .yet but I'm willing to learn. I'll be real interested to here how the race went. I just signed up for a 24 hour untimed event where you essentially run what you want on a 3.1 mile trail loop. The run is in December and I'm hoping to complete a 50k in prep for getting up to 50 miles sometime next year.Annyong, I was dealing with that earlier this year (still do from time-to-time). Fairly common and relatively easy to take care of if you follow the treatment plan. RICE works best depending on bad it is.

You need to put Mitchell Challenge on your to do list.

 

[SFBayDuck]

SFBayDuck, on 04 Apr 2013 - 15:30, said:

Ned, on 04 Apr 2013 - 11:08, said:Duck - I agree with Jux, but certainly don't blame you for playing it safe at this stage. You're ready!!

The achilles seems to be feeling a little better today, debating whether I should try and test it out this afternoon or if that is more likely to do more harm than good. For the first time ever I'm nervous about my ability to complete the distance facing me on Saturday, and my less-than-ideal last month has added to that anxiety.I did just go on to Garmin Connect to remind myself of the work I've put into this training cycle. In the last 5-6 months I've logged 11 "long runs" of between 17 and 31 miles, including the trail marathon and the 50K, with most of those coming since Christmas. I know that's recovery month for a few of you, but the last 4 weeks notwithstanding it's the most consistent distance training I've done in my still relatively new running life.It is what it is! I'll be at the start line at 6:00 AM on Saturday morning.

Good luck Duck. Rooting for you to have a great event.Hopefully this will make you feel better...my last four months (long runs in paren).April - 9.39 miMarch - 69.43 mi (10, 12, 10)Feb - 62.14 mi (27)Jan - 62.98 mi (31 and 19)Dec - 79.65 (54)If I ever do this again, I'll cut back on the races. The recovery periods killed me.Some things are better not knowing.

Yup, obviously the 50K recovery has impacted my training for this. Oh wells....

Good luck with your adventure on Saturday, I can't wait to hear all about it. You'll have plenty of time to compose your Race Report in your head while traveling through the night. And when I'm struggling out there on my little run I'll get some solace over the fact that it could be worse - I could be you!

 

[BassNBrew]

http://www.umstead100.org/

Bib #137 if you want to follow this debacle.

Race plan - bank miles early, try to hang on and finish.

A goal - 24 hours. 14:24 pace. I only mention this because I would like to get the first 25 miles done on this plan. 2:20 for lap one, 2:35 for lap two. 4:55 at the quarter pole. 2:45 lap three and 3:00 for lap four. 5:45 for the second quarter and 10:40 at the halfway point. I'd have to average 14:48 from here or 3:05 laps to make it in 24 hours which won't happen.

B goal - Beat the 30 hour cutoff. 2:30 for lap one, 2:45 for lap two. 5:15 at the quarter pole which is doable. 3:00 for lap three and 3:15 for lap four. 6:15 for the second quarter and 11:30 at the halfway mark. Basically accomplished this at Table Rock so this is a good goal. That leaves 18 hours (plus 30 min contingency plan) to do 50 miles. 21'36" miles which I can walk will get me there.

Temps will range between the upper 30s and upper 60s. No rain forecasted. No shade as the leaves aren't out yet.

Forgot to mention, first mile is dedicated to Sand and will be sub 10:00.

 

[Kuz]

http://www.umstead100.org/

Bib #137 if you want to follow this debacle.

Race plan - bank miles early, try to hang on and finish.

A goal - 24 hours. 14:24 pace. I only mention this because I would like to get the first 25 miles done on this plan. 2:20 for lap one, 2:35 for lap two. 4:55 at the quarter pole. 2:45 lap three and 3:00 for lap four. 5:45 for the second quarter and 10:40 at the halfway point. I'd have to average 14:48 from here or 3:05 laps to make it in 24 hours which won't happen.

B goal - Beat the 30 hour cutoff. 2:30 for lap one, 2:45 for lap two. 5:15 at the quarter pole which is doable. 3:00 for lap three and 3:15 for lap four. 6:15 for the second quarter and 11:30 at the halfway mark. Basically accomplished this at Table Rock so this is a good goal. That leaves 18 hours (plus 30 min contingency plan) to do 50 miles. 21'36" miles which I can walk will get me there.

Temps will range between the upper 30s and upper 60s. No rain forecasted. No shade as the leaves aren't out yet.

Forgot to mention, first mile is dedicated to Sand and will be sub 10:00.

You are crazy - good luck to you...

 

[Prince Myshkin]

3 miles Tuesday followed by a 5 mile hike here today. You trail guys are crazy...I can't imagine running that!

You should give it a try, lot more fun & challenging than you can imagine.

just walking it was a challenge! as clumsy as i am and with cliffs on both sides, i might be one of the first locals (it does happen to quite a few visiting buckeyes) to plummet to his death!

Where is that Prince? Living on the coastal plain, I have zero opportunities for any exciting trail runs. I just run around my neighborhood, for the most part. It does make it easier to dash home when nature calls.

12 mile MLR this morning. Very slow (10:48 pace).

Red River Gorge in Kentucky...That particular picture is of Double Arch taken from Auxier Ridge. It's a shame I don't get out more than I do - that trail is about 8 miles from my front door.

With the footing and narrow trail, I can't imagine running it, but apparently people do -

 

[Ned]

http://www.umstead100.org/

Bib #137 if you want to follow this debacle.

Race plan - bank miles early, try to hang on and finish.

A goal - 24 hours. 14:24 pace. I only mention this because I would like to get the first 25 miles done on this plan. 2:20 for lap one, 2:35 for lap two. 4:55 at the quarter pole. 2:45 lap three and 3:00 for lap four. 5:45 for the second quarter and 10:40 at the halfway point. I'd have to average 14:48 from here or 3:05 laps to make it in 24 hours which won't happen.

B goal - Beat the 30 hour cutoff. 2:30 for lap one, 2:45 for lap two. 5:15 at the quarter pole which is doable. 3:00 for lap three and 3:15 for lap four. 6:15 for the second quarter and 11:30 at the halfway mark. Basically accomplished this at Table Rock so this is a good goal. That leaves 18 hours (plus 30 min contingency plan) to do 50 miles. 21'36" miles which I can walk will get me there.

Temps will range between the upper 30s and upper 60s. No rain forecasted. No shade as the leaves aren't out yet.

Forgot to mention, first mile is dedicated to Sand and will be sub 10:00.

You are crazy - good luck to you...

understatement of the year. Go get'm BnB.