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Ran a 10k in June (2 Viewers)

Doubleheader today. Find threw off my slug cape and got a 5 mile run in at lunch and a 27 mile ride in the evening. Neither was terribly good, but it is a good start to July after the debacle that was June.

And the obligatory :finger: to Annyong for that ridiculously nice suck index to run in.

 
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Juxtatarot said:
Annyong and Tri-man, do you guys want to run Waterfall Glen one weekend morning in the next two or three weeks? Seems like Annyong is ready.
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Oh I'm ready but I think my weekends are booked for a while. Got holiday stuff this weekend and pearl jam at Wrigley and a 10k Saturday coming up. One of these days though.
 
Misery index been hovering around 149-152 on my runs lately. Did 10 miles after work yesterday in 74 minutes in 152 index. Felt pretty good and gradually picked up pace to 7:15 at the end. First time I have done double digits in 7-8 weeks. Then this morning, I did 6.2 miles in 149 index at 8 min pace average and felt awful. I guess doing 16.2 miles in a little over 12 hours is partly to blame, but I hate morning running.

Oh and really nice improvements, Annyong. Aim for 120 miles or so this month and you will keep seeing those times fall.

 
koby925 said:
Misery index been hovering around 149-152 on my runs lately. Did 10 miles after work yesterday in 74 minutes in 152 index. Felt pretty good and gradually picked up pace to 7:15 at the end. First time I have done double digits in 7-8 weeks. Then this morning, I did 6.2 miles in 149 index at 8 min pace average and felt awful. I guess doing 16.2 miles in a little over 12 hours is partly to blame, but I hate morning running.

Oh and really nice improvements, Annyong. Aim for 120 miles or so this month and you will keep seeing those times fall.
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Wish I could wake myself up to run in the morning. But I cherish my sleep.

120 miles may be tough with my time constraints(babies and wife's work schedule). Hoping to at least get in the 90-100 range this month, and even that may be wishful thinking.

 
Annyong said:
About that 120 not miserable index, I was short on time but I needed to get a run in since I took off Sunday and Monday to get drunk and play golf. Decided I would try a quick 5k and see if I have gotten any faster since my 5k PR 22:48 earlier this year. Well I switched back to my Frees for this run since I've been running exclusively in my Mizuno Precisions since I bought them 2 weeks ago. Clocked my 3.1 miles today at 21:52 which is nearly a minute faster than I was before! Can't tell you guys how excited I was for that. It's nice to see my speed progress so much since I've been concentrating on building mileage most of the summer. Thanks for all the advice I've gotten from all of you guys.
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Man that's outstanding. Congrats.

I made it back from my birthday trip to nashville last night. Three days of drinking and listening to music. Got a couple of six-mile runs in. Sho nuff, I ran in Downtown Nashville, basically ran across the river on the pedestrian bridge to LP field. We ran aoround the stadium a couple of times and then ran back downtown. Ran over the bridge again to add some mileage. Nice area.

I am debating whether or not to run a four-on-the-fourth race tomorrow. I may need to show the 50-54 age group that there's a new sheriff in town. Or maybe just a deputy. Or perhaps a jail trustee.

 
Juxtatarot said:
Annyong and Tri-man, do you guys want to run Waterfall Glen one weekend morning in the next two or three weeks? Seems like Annyong is ready.
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I'd be interested. The loop is a good distance for my Saturday pace runs (per the Higdon schedule), and your pace would keep me moving!

 
Had some cooler temps here past few mornings.

Got out for one of my favorite workouts from my half training cycle last january

Kept in in the relatively flat 1/2ish mile loop in our neighborhood for most of this...between that and the elementary school parking lot loop that is aright around 1/4 mile.

Mile warmup.

2 X 1 Mile @ just under HM pace

2 X 800m @ between 5 and 10 k pace

2 X 400m @ just under 5k pace (or for me...right around that 5k pace today)

Mostly 400m jogging in between...but did .15 miles in between the 2 400m intervals.

Then close to a mile cool down.

6.5 miles in total.

 
Intervals in a 160 suck index is a hot sweaty mess. Mile four of them were borderline unbearable. I need a beer or ten.

 
Got a nice 10 miles in today but the important thing is that I think my new socks from Kohls will keep the foot blisters at bay. I also picked up some if that Body Glide stuff, but the Mission brand kind, for my heels and that seemed to do the trick as well.

 
tri-man 47 said:
Juxtatarot said:
Annyong and Tri-man, do you guys want to run Waterfall Glen one weekend morning in the next two or three weeks? Seems like Annyong is ready.
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I'd be interested. The loop is a good distance for my Saturday pace runs (per the Higdon schedule), and your pace would keep me moving!
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Is this the forest preserve at the Argonne National Labratory? I think I've been there before.
 
T-Rex 10 mile trail race

1:27:16 (8:44/mile); 164 HR

1st in AG ...a small race (maybe 150-200), and only AG winners got to be medal mongers

Warm and humid day (70'ish temp; 65 dew point), but it was overcast, so no issues of a hot morning sun. The course had some gravel road sections early and late (an important fact) and two nasty hills ..a long, steady incline around mile 2 and a steep, gravel/sand hike around mile 5. Around mile 5, an older (=my age) guy passed me, and at a water station some spectators were encouraging "Ken." I had seen that a guy named Ken won my AG last year (small race, so they used three-year increments; this was 57-59). I figured this was him. I got a little discouraged for a mile/mile and a half, thinking he'd win the AG award. But then, I thought WWND? I knew Ned would be plotting his attack point and figuring out how to race for the win. So I thought it through and remembered I had some road stretches coming up, and this guy had a short, choppy stride (nice for trails; not for roads). I also knew I hadn't been maxing my HR and had untapped energy. I popped a Gu around mile 8, washed it down with some Gatorade, and when the first road section came around mile 9, I opened up my stride and attacked. Ken was about 75 yards ahead of me, and I steadily closed the gap with some 7:00/mile pacing. As we reentered the trails, I used the Gu/adreneline rush to pass him and leave him behind. I hit the next road section hard as well, and started to gain on a few other runners. One of those runners seemed older, so I made a move with a 1/3 of a mile to go and passed him ...but that woke him up and he surged past me and went in strong. In the end, Ken wasn't the THE Ken and wasn't in my AG, and the guy that re-passed me late was younger and in a different group. But still, it felt great to channel my inner-Ned.

Mile 1: 8:11 ..157 HR

Mile 2: 7:48 ..163

Mile 3: 9:12 ..165

Mile 4: 9:20 ..163

Mile 5: 10:18 .162

Mile 6: 9:05 ..162

Mile 7: 8:55 ..164

Mile 8: 9:00 ..169

Mile 9: 7:44 ..172

Mile 10: 7:51 .174

All in all, a good race. Got the AG win; got a cool/cheesy Chuck Norris themed shirt; and got a nice towel handed out to the top group of finishers (I was 33rd overall).

--

Annyong - yes, Waterfall Glen is the Argonne 9.5 mile loop.

 
tri-man 47 said:
T-Rex 10 mile trail race

1:27:16 (8:44/mile); 164 HR

1st in AG ...a small race (maybe 150-200), and only AG winners got to be medal mongers

Warm and humid day (70'ish temp; 65 dew point), but it was overcast, so no issues of a hot morning sun. The course had some gravel road sections early and late (an important fact) and two nasty hills ..a long, steady incline around mile 2 and a steep, gravel/sand hike around mile 5. Around mile 5, an older (=my age) guy passed me, and at a water station some spectators were encouraging "Ken." I had seen that a guy named Ken won my AG last year (small race, so they used three-year increments; this was 57-59). I figured this was him. I got a little discouraged for a mile/mile and a half, thinking he'd win the AG award. But then, I thought WWND? I knew Ned would be plotting his attack point and figuring out how to race for the win. So I thought it through and remembered I had some road stretches coming up, and this guy had a short, choppy stride (nice for trails; not for roads). I also knew I hadn't been maxing my HR and had untapped energy. I popped a Gu around mile 8, washed it down with some Gatorade, and when the first road section came around mile 9, I opened up my stride and attacked. Ken was about 75 yards ahead of me, and I steadily closed the gap with some 7:00/mile pacing. As we reentered the trails, I used the Gu/adreneline rush to pass him and leave him behind. I hit the next road section hard as well, and started to gain on a few other runners. One of those runners seemed older, so I made a move with a 1/3 of a mile to go and passed him ...but that woke him up and he surged past me and went in strong. In the end, Ken wasn't the THE Ken and wasn't in my AG, and the guy that re-passed me late was younger and in a different group. But still, it felt great to channel my inner-Ned.

Mile 9: 7:44 ..172

Mile 10: 7:51 .174
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Dude that's an awesome race! Congratulations!!! Love the WWND, needs to be on a shirt. Those last two miles were smoking!

 
Ran 10 nasty miles in 155 suckex this morning. Drank 40oz of Gatorade & about 120 of water over the last 4 hrs. Just pee'd for the first time and according to the WS hydration chart I'm a nice IPA right now.

 
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Tri-man - awesome! Congrats on the win.

Finished my 10k in 46:05 today. Crazy weather. Pretty happy all things considered.Will write up a report when I have some time tomorrow. Happy 4th everyone.

 
Sean and Tri-man - great races! That trail race sounds like a blast.

On my end I ended up down at the beach this weekend. Got in a 34 mile ride. Winds out of the south (where I'm going E-W) at 15-25 made for a tough go. Not a bad ride for the 4th. Hoping to get in a good OWS swim or two, but the south winds have pushed in jellyfish, making swimming a painful endeavor. Hopefully they will go away for tomorrow.

Happy 4th all.

 
Bluegrass 10000 - 56:46 (9:09/mile)

Fairly large race for around here (3000 or so runners). Bad weather predicted but ended up perfect - upper 60s and light rain. Made a few pre-race mistakes (huge plate of chicken parm for dinner last night followed by several beers with the wife and a marathon, umm, "cross-training" session) but hit the starting line on-time and feeling okay.

Mile 1 - Gun goes off and the crowd trudges towards the start line. (BTW, they sent the wheelchair division off with a little cap gun or something, but for us this guy dressed up as a Minute Man pulls out a damn musket and "BOOM"!!! HR elevated about 10 beats due to that unexpected little jolt.) Some 280 pound jackhole in an Emmitt Smith jersey takes off in the lead group only to start walking within the first quarter mile and sends people dodging left and right around him. I find an open spot on the outside and settle in pretty comfortably as we round the first turn. Mile 1 at 9:17 - a little slower than I wanted, but with all the dodging I'll take it.

Mile 2 - Feeling a little worse than expected here, but my pace stays about the same. I'm shooting for 9:00, but only manage 9:15 and my HR is up around 170.

Mile 3 - Long steady uphill here and I'm feeling every bit of it. I'm used to running much steeper hills, but none as sustained as this. Definitely need to find some around here to train on. Pace dropping and heart rate climbing. Finish the mile in 9:47 and realize I'm not going to make my A goal of under 56:00. In fact, they have a timer at the 3.1 mark and it says 29:xx and I'm thinking I might not make it in under an hour (of course I forgot about the almost minute between the gun and crossing the start line).

Mile 4 - Back downhill and I've got my but back in gear after seeing the 3.1 mile timer. Hit the turn around point and start the 2+ miles back to the finish line. Finish the mile in 9:12.

Mile 5 - Uphill section at the beginning before the long downhill that almost killed me going the other way. Felt a little twinge of ITB pain, but not bad. 9:20, but felt faster :shrug:

Mile 6 - Downhill/flat from here on in. I'm hammering and realize I've left more in the tank than needed. Picking off people left and right and feel kind of bad about it. Should have ran a little faster earlier, but I was worried about flaming out. 8:13 for the mile

.2 - Didn't think that finish line was ever going to get there. Almost spewed right at the 6 mile mark, but kept going. Crossed the line and saw the timer at 57 and change, but forgot to hit stop on my watch until almost out of the chute. Then it hits me about the chip timing and it finally dawns on me that my time is better than the clocks show. Ended up at 56:46.

Overall pretty happy. Missed my goal time of 55 min. that I set a couple months or so ago, but with the ITB trouble and the golf trip last weekend, plus being my first 10k and not really knowing how to pace myself, I can't complain. My written goal in January was to finish a 10k under an hour and I smoked that.

 
Sand said:
Sean and Tri-man - great races! That trail race sounds like a blast.

On my end I ended up down at the beach this weekend. Got in a 34 mile ride. Winds out of the south (where I'm going E-W) at 15-25 made for a tough go. Not a bad ride for the 4th. Hoping to get in a good OWS swim or two, but the south winds have pushed in jellyfish, making swimming a painful endeavor. Hopefully they will go away for tomorrow.

Happy 4th all.
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You're going to lose your Greek God status with wuss-like comments like this. :P Have you had any luck with anti-fog sprays for your goggles? I love my Zoggs, but they tend to fog after about 20-minutes after using the spit method. I have a double header on Sunday (1-mile OWS and Aquathon - 2K run/1/2 mile swim/2K run) and the out leg of the triangle for both swims is dead into the sun. I'd like to try a few different things to see if I can keep the fog down and work on my siting as it sucked in my last OWS.

 
Nice race Triple-Man! I don't think I'm quite ready for a trail race. I'm a nancy when it comes to hills and such.

Prince, I would never call "cross training" a mistake, but overall a nice race and report. I also find myself leaving too much in the tank for runs 6+ miles and it's something I'm working on.

 
Annyong said:
Nice race Triple-Man! I don't think I'm quite ready for a trail race. I'm a nancy when it comes to hills and such.

Prince, I would never call "cross training" a mistake, but overall a nice race and report. I also find myself leaving too much in the tank for runs 6+ miles and it's something I'm working on.
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yeah that part definitely wasn't a mistake...may have taken a little out of the legs though!

 
Prince Myshkin said:
Annyong said:
Nice race Triple-Man! I don't think I'm quite ready for a trail race. I'm a nancy when it comes to hills and such.

Prince, I would never call "cross training" a mistake, but overall a nice race and report. I also find myself leaving too much in the tank for runs 6+ miles and it's something I'm working on.
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yeah that part definitely wasn't a mistake...may have taken a little out of the legs though!
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i use a complicated system of pulleys and levers to mitigate that

 
Prince Myshkin said:
Annyong said:
Nice race Triple-Man! I don't think I'm quite ready for a trail race. I'm a nancy when it comes to hills and such.

Prince, I would never call "cross training" a mistake, but overall a nice race and report. I also find myself leaving too much in the tank for runs 6+ miles and it's something I'm working on.
Click to expand...
yeah that part definitely wasn't a mistake...may have taken a little out of the legs though!
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A while back I did some cross training with the wife the night before a long run. Had the worst long run of that training session the next day. Totally bonked and had no legs that day.

Joked with her that it was her fault for keeping me up.

That was the end of any cross training before long runs and definitely before races.

 
Great job Prince, you must feel great. Your race was probably a lot of fun too.

Tri-Man and Sean. Impressive stuff. congrats.

I had a good race yesterday too, surpassing all expectations. It was a Four-on-the-Fourth race, an annual event here in Lake Charles, but a race I have never run because I hate the heat. With the temperatures forecast to be down near 70 I decided to run this on a whim. Also, since I turned 50 last week, I wanted to see what the competition was like in my new age group.

The weather was not quite as ideal as they thought, as it was 73 on the way to the race, but the humidity was low. I figured based on my recent 5-mile race in which I ran a 38:19 (7:40 pace) that I should be able to go somwhere around 30-minutes for the four miles (7:30 pace). I have been enduring the Summer of Slow, with pretty high mileage, but no speedwork. In fact, my last fast run was the aforementioned five-miler in mid May.

The race was a fustercluck. The organizers (local running club) had seen the race have a large drop in participation the last few years and downscaled everything. With the cooler temperatures they had more than 150 people show up for race-day registration and they were running out of bibs and safety pins, etc. They actually were putting numbers on blank pieces of paper with sharpies for a few dozen participants. I also learned before the race that since the budget had been trimmed, they were not giving out any age group awards.

Oh well, let's run. So the race began and I felt great, trying for a pace around 7:35 or so. I kept looking down at the garmin and noticing I was well below 7:30 and feeling great so I just ran by feel and didn't worry about the pace. More disorganization--there were no mile markers posted, so I missed hitting the lap at mile one, but did notice I was still under pace. I didn't Sand it necessarily as I was only below by ten seconds or so per mile, unless there is age-graded sanding and at 50 I now qualify for sanding using a less stringent percentage.

I hit the turnaround at 2 miles at 14:50 so I was running at a 7:25 pace, and went to hit the lap button and hit the stop button instead. When I tried to turn it back on, for some reason it decided it needed to re-find the satellites. So at this point the Garmin was pretty useless. So again I just decided to run by feel.

At 2.5 or so, a friend came up behind me and passed me. This was a problem. He's a great athlete and a fantastic biker, but he rarely runs and to be caught by him was a matter of personal pride, so I decided to tuck in behind him and draft for a while and see if I could out-kick him at the end. This went on until about mile 3.5 when I could see he was struggling and I was feeling like I could start the finishing kick. I passed him and dropped him way behind and started picking off a few other people. The finish line was getting close and I saw the clock and thought something was wrong because it was 28: something. I tried to kick it in to get under 29:00 but came up just shy. Official time was 29:06, way better than all expectations. Final pace was 7:17, which is better than my 5k PR pace (7:20)!

I have no explanation for the great performance. I have done no speedwork. I was not tapered. Even though it was cool for July, it was still a suck index of 140 or so.

33rd overall out of 322 racers. I probably would have placed in the top three of my AG if they had been giving out awards. The results posted don't include ages, so I can't figure it out based on that. I don't care, I am happy with the result. The Garmin was a disaster but it showed an average HR of 177 and a peak of 192, which is right where I always am in the short races.

 
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worrierking said:
Official time was 29:06, way better than all expectations. Final pace was 7:17, which is better than my 5k PR pace (7:20)!

I have no explanation for the great performance. I have done no speedwork. I was not tapered. Even though it was cool for July, it was still a suck index of 140 or so.

33rd overall out of 322 racers. I probably would have placed in the top three of my AG if they had been giving out awards. The results posted don't include ages, so I can't figure it out based on that. I don't care, I am happy with the result. The Garmin was a disaster but it showed an average HR of 177 and a peak of 192, which is right where I always am in the short races.
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Great job WK! Seeing your HR numbers reminded me that I hit a new high of 191.

 
worrierking said:
Great job Prince, you must feel great. Your race was probably a lot of fun too.

Tri-Man and Sean. Impressive stuff. congrats.

I had a good race yesterday too, surpassing all expectations. It was a Four-on-the-Fourth race, an annual event here in Lake Charles, but a race I have never run because I hate the heat. With the temperatures forecast to be down near 70 I decided to run this on a whim. Also, since I turned 50 last week, I wanted to see what the competition was like in my new age group.

The weather was not quite as ideal as they thought, as it was 73 on the way to the race, but the humidity was low. I figured based on my recent 5-mile race in which I ran a 38:19 (7:40 pace) that I should be able to go somwhere around 30-minutes for the four miles (7:30 pace). I have been enduring the Summer of Slow, with pretty high mileage, but no speedwork. In fact, my last fast run was the aforementioned five-miler in mid May.

The race was a fustercluck. The organizers (local running club) had seen the race have a large drop in participation the last few years and downscaled everything. With the cooler temperatures they had more than 150 people show up for race-day registration and they were running out of bibs and safety pins, etc. They actually were putting numbers on blank pieces of paper with sharpies for a few dozen participants. I also learned before the race that since the budget had been trimmed, they were not giving out any age group awards.

Oh well, let's run. So the race began and I felt great, trying for a pace around 7:35 or so. I kept looking down at the garmin and noticing I was well below 7:30 and feeling great so I just ran by feel and didn't worry about the pace. More disorganization--there were no mile markers posted, so I missed hitting the lap at mile one, but did notice I was still under pace. I didn't Sand it necessarily as I was only below by ten seconds or so per mile, unless there is age-graded sanding and at 50 I now qualify for sanding using a less stringent percentage.

I hit the turnaround at 2 miles at 14:50 so I was running at a 7:25 pace, and went to hit the lap button and hit the stop button instead. When I tried to turn it back on, for some reason it decided it needed to re-find the satellites. So at this point the Garmin was pretty useless. So again I just decided to run by feel.

At 2.5 or so, a friend came up behind me and passed me. This was a problem. He's a great athlete and a fantastic biker, but he rarely runs and to be caught by him was a matter of personal pride, so I decided to tuck in behind him and draft for a while and see if I could out-kick him at the end. This went on until about mile 3.5 when I could see he was struggling and I was feeling like I could start the finishing kick. I passed him and dropped him way behind and started picking off a few other people. The finish line was getting close and I saw the clock and thought something was wrong because it was 28: something. I tried to kick it in to get under 29:00 but came up just shy. Official time was 29:06, way better than all expectations. Final pace was 7:17, which is better than my 5k PR pace (7:20)!

I have no explanation for the great performance. I have done no speedwork. I was not tapered. Even though it was cool for July, it was still a suck index of 140 or so.

33rd overall out of 322 racers. I probably would have placed in the top three of my AG if they had been giving out awards. The results posted don't include ages, so I can't figure it out based on that. I don't care, I am happy with the result. The Garmin was a disaster but it showed an average HR of 177 and a peak of 192, which is right where I always am in the short races.
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Nice!!!!!

 
Prince Myshkin said:
Bluegrass 10000 - 56:46 (9:09/mile)

Fairly large race for around here (3000 or so runners). Bad weather predicted but ended up perfect - upper 60s and light rain. Made a few pre-race mistakes (huge plate of chicken parm for dinner last night followed by several beers with the wife and a marathon, umm, "cross-training" session) but hit the starting line on-time and feeling okay.

Mile 1 - Gun goes off and the crowd trudges towards the start line. (BTW, they sent the wheelchair division off with a little cap gun or something, but for us this guy dressed up as a Minute Man pulls out a damn musket and "BOOM"!!! HR elevated about 10 beats due to that unexpected little jolt.) Some 280 pound jackhole in an Emmitt Smith jersey takes off in the lead group only to start walking within the first quarter mile and sends people dodging left and right around him. I find an open spot on the outside and settle in pretty comfortably as we round the first turn. Mile 1 at 9:17 - a little slower than I wanted, but with all the dodging I'll take it.
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People who do this need to be beaten with a blunt object. And by "this" I mean both the taking off at a sprint just to be in the lead for a few hundred feat, and wearing Emmitt Smith jerseys. Nice race to you and worrierking

_______________________

I took the day off work and slept in, which ended up being a mistake. By the time I got to the track, it was already hotter than I would have liked. I still got in 12 x 400, but I had to walk a few of the final recovery segments.

 
IvanKaramazov said:
Prince Myshkin said:
Bluegrass 10000 - 56:46 (9:09/mile)

Fairly large race for around here (3000 or so runners). Bad weather predicted but ended up perfect - upper 60s and light rain. Made a few pre-race mistakes (huge plate of chicken parm for dinner last night followed by several beers with the wife and a marathon, umm, "cross-training" session) but hit the starting line on-time and feeling okay.

Mile 1 - Gun goes off and the crowd trudges towards the start line. (BTW, they sent the wheelchair division off with a little cap gun or something, but for us this guy dressed up as a Minute Man pulls out a damn musket and "BOOM"!!! HR elevated about 10 beats due to that unexpected little jolt.) Some 280 pound jackhole in an Emmitt Smith jersey takes off in the lead group only to start walking within the first quarter mile and sends people dodging left and right around him. I find an open spot on the outside and settle in pretty comfortably as we round the first turn. Mile 1 at 9:17 - a little slower than I wanted, but with all the dodging I'll take it.
Click to expand...
People who do this need to be beaten with a blunt object. And by "this" I mean both the taking off at a sprint just to be in the lead for a few hundred feat, and wearing Emmitt Smith jerseys. Nice race to you and worrierking

_______________________

I took the day off work and slept in, which ended up being a mistake. By the time I got to the track, it was already hotter than I would have liked. I still got in 12 x 400, but I had to walk a few of the final recovery segments.
Click to expand...
Emmitt Smith was awesome. you shut your mouth.

 
Annyong said:
IvanKaramazov said:
Prince Myshkin said:
Bluegrass 10000 - 56:46 (9:09/mile)

Fairly large race for around here (3000 or so runners). Bad weather predicted but ended up perfect - upper 60s and light rain. Made a few pre-race mistakes (huge plate of chicken parm for dinner last night followed by several beers with the wife and a marathon, umm, "cross-training" session) but hit the starting line on-time and feeling okay.

Mile 1 - Gun goes off and the crowd trudges towards the start line. (BTW, they sent the wheelchair division off with a little cap gun or something, but for us this guy dressed up as a Minute Man pulls out a damn musket and "BOOM"!!! HR elevated about 10 beats due to that unexpected little jolt.) Some 280 pound jackhole in an Emmitt Smith jersey takes off in the lead group only to start walking within the first quarter mile and sends people dodging left and right around him. I find an open spot on the outside and settle in pretty comfortably as we round the first turn. Mile 1 at 9:17 - a little slower than I wanted, but with all the dodging I'll take it.
Click to expand...
People who do this need to be beaten with a blunt object. And by "this" I mean both the taking off at a sprint just to be in the lead for a few hundred feat, and wearing Emmitt Smith jerseys. Nice race to you and worrierking

_______________________

I took the day off work and slept in, which ended up being a mistake. By the time I got to the track, it was already hotter than I would have liked. I still got in 12 x 400, but I had to walk a few of the final recovery segments.
Click to expand...
Emmitt Smith was awesome. you shut your mouth.
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funny thing was it wasn't an authentic jersey. it was a knock-off and so big that I couldn't tell if he had shorts on or not.

other funny thing was he didn't start at the very front so he couldn't have been in the lead at any point. he just ran for a couple of minutes and stopped. there was another guy that stopped at the very front corner of a water station. just went from full out running to a dead stop, causing about 3 or 4 people to nearly fall. i was a little ways back and watched the whole thing. he stood blocking the front third of the table, drank his water, then took off again. :rant:

 
4 miles. Sub 6 minute pace intervals, maintain pace until I can't take it anymore, rest for 30 seconds, then go again.

interval 1 - 9:00

2 - 3:00

3 - 3:00

4 - 2:30

5 - 2:30

Daily mile says I covered 3.7 miles not including the warm up + cool down but including the four 30 second walk/jogs. Brutally awesome. Assist to tri-man for getting me out there. Rest day Saturday, going to venture out for 5 or 6 on Sunday.

 
Great job, Prince and Worrierking! Worrierking, don't be too shocked with your speed. I figure you have two options - use speed/interval/hill training to build a stronger machine that needs less fuel, or improve the fuel capacity through distance running. You've done the latter.

Annyong, for hills, yeah, shorten the stride. For uphills, land on the balls of your feet and 'spring' forward/upward. For downhills, avoid the long, clompy strides that pound your quads. Keep it light and quick.

The Emmitt Smith story reminds of a Bastille Day race two years ago (a story I shared at the time): They had a bunch of girls dressed up, seemingly, like French hookers to help create the Bastille Day mystique. They took some pictures in front of the start line before the race, then the girls moved to either side. Just as the gun sounded, one of the girls decided to cross to the other side ...and got totally crushed by the pack of runners. French hookers apparently aren't too bright.

 
Annyong said:
Juxtatarot said:
Annyong said:
explain tempo runs to me like im an idiot.
Click to expand...
Run slow.

Then run faster than normal for a while.

Then run slow again.
Click to expand...
So... Run a slow mile or 2 then run a fast 1, then a few more slow miles? What's the point of these? Should my fast part be at my 5k-10k pace or as pukespeed fast?
Click to expand...
i'm by far no expert, but i think its more like an extended period of fast running. at least 20 minutes from what i've read...

 
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