Ran a 10k in June (4 Viewers)

[IvanKaramazov]

explain tempo runs to me like im an idiot.

Run slow.

Then run faster than normal for a while.

Then run slow again.

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?

No.

Warm up with a couple of miles of very easy running. Then run 4-6 miles continuously at approximately the pace that you would do an all-out 10 mile race at (obviously this is slower than 10K pace but faster than HM pace). Then jog a mile or two to cool down.

Like intervals, this is a more challenging workout than it sounds like.

 

[SFBayDuck]

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.

LOL...I want a t-shirt of the WS100 hydration/beer chart. If I find one, I'll get you one as well!

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

You are a bad man. Congrats, great race, especially since it has "trail" in the title.

 

[SFBayDuck]

They just posted the age results. Second of 12 in M 50-54.

Worrierking - Like it or not, you are now officially a member of the Summer of Speed club. Congrats!

I would really like to be like Prince Myshkin and be in the "Summer of Cross-training" club.

It definitely has its advantages!

I swear that cross-training puts extra strain on my IT bands. Something about the tensing of the leg muscles that tends to accompany the crossing of the finish line, I think. So I try to avoid before races/long runs. But sometimes the girlfriend won't let me not get in some cross training, so I just have to deal and perhaps do some extra dynamic stretching prior to running afterward. I tried to do my leg swings and high kicks before the actual cross training once, but after watching me do that she changed her mind and there was no cross training.

Speaking of cross training, I cross trained my liver at the county fair yesterday. Beers, oysters, cocktails, beers, cocktails and Eddie Money live and in the flesh (I think he was still alive, anyway). This morning I had no motivation to head out for a run, but I finally convinced myself to throw on the gear and just start hiking and see what happened. I hiked for a couple of miles mostly uphill, and then started to feel better and ran the rest of the loop to get 5.5 miles in. I love literally running off the hangover on the trail.

 

[Sean]

Great races Prince and worrierking!

4th of July 10k Race Report

So coming in this was going to be my 2nd ever 10k. The first was run on the same course last July 4th. At that time my knee had started acting up on me and I ate and drank like a fool the night before so I was feeling pretty confident I would be able to best last years performance.The night before the race was pretty uneventful this time around. I was really starting to feel some pre-race nervousness but was able to get a good nights sleep. Race was set to go off at 9 and I was up and ready to go after a light breakfast around 7:30. The forecast had called for some rain but not until later in the day. A quick look at the radar showed the rain was going to be starting much earlier. I figured this wouldn't be a bad thing as the suck index was already in the 140's. Got to the race, checked in and spent the next 20 minutes attempting to loosen upwhile staying as dry as I could as the skies had started opening up.

Off to line up at the start and the rain is coming down pretty heavily now. No avoiding being soaked at this point. I flip on my garmin and #### me it is just stuck on 'locating satellite'. The gun is getting closer now and I'm freaking out a bit. Being pretty unexperienced I really suck at pacing myself. I start mashing buttons and poof it magically seems to come on seconds before the gun goes off. whew, crisis averted.

Mile 1 - Still a little frazzled by the Garmin I set off. The race is fairly large (around 1k runners) and I started a little ways back from the front so the first 1/4 mile is a lot of weaving in and out of traffic. With all the zig zagging I really struggle to settle in to a pace for most of the mile. At one point I look down and see a pace of 5:40, eh yea better dial it back.. look down again and see 8:20.. well ####.. I was all over the map here. Finish mile 1 in 7:14. Yeah just like I planned!

Mile 2 - I pass a dude dressed like George Washington and a guy in a hot dog costume during this mile and start to settle in as the pack thins out. I'm with about 2-3 others now that seem to be running the pace I want to be at. Lots of small hills on this course, but it almost feels like the whole first 2 has been uphill to this point. The rain has stopped now. I was able to ditch the plastic bag that was holding my Sansa clip. I was pretty happy about that as it was a pain in the balls trying to switch music with that on. In my last race I accidentally flipped my mp3s off and turned it to AM Radio. Nothing like dry political conversation on an AM station to get the blood pumping. 7:18

Mile 3 - still feeling good but notice my pace has slipped a bit. Not sure if this is weird but this race is also a 5k relay in addition to the 10k. All the runners start at the same time and then the 5k finish is within the 10k course. So I have some people kicking it in around me here finishing the 5k. I attempt to grab a water and fail miserably. For whatever reason I turn into Ted Striker when they hand me a cup. I manage to get about 4 drops of water into my mouth. 7:25

Mile 4 - this section of the course goes through some neighborhoods that are close to my house and that I've run through in training. With the rain gone more spectators have come out which is pretty cool. I'm able to pick up the pace slightly and am still feeling pretty good. 7:22

Mile 5 - as we exit the neighborhoods and head back on to a main road I flash back to this point in the race last year and remember that this is the section where I really started struggling. After the race some other runners told me that this stretch is known to get a lot of people. On paper there is nothing that would make it seem really difficult. Just a gradual uphill (nothing severe). I think part of it is that there is zero shade. The sun had started to peak out just a bit and the rain hadn't done much to quell the humidity (feeling really sticky out now). Immediately I start to feel like ####. My mouth was a little dry and it was getting a little harder to keep the legs pumping. I see my pace gradually slowing but not to the extent of what happened last year. I'm determined not to let this stretch break me. It is a struggle though and I'm looking down at my watch seemingly ever tenth of a mile. 7:36

Mile 6 - turn off the miserable stretch of road from mile 5 and knowing I'm entering the home stretch I start to feel a little better. A couple hills in this last mile and it is generally an uphill climb. About half way through this mile I notice my pace slipping back again and a few people I had passed had gone back ahead of me. The crowds had really started to fill in now and at one point a group of 4-5 kids comes out starts running with us on the course. One in the group picks me out and says 'hey lets run with this guy!' They run along side me for a short stretch, we exchange some , they proclaim me to be "fast" and I'm on my way. Thought that was pretty cool and helped me pick back up the pace a bit. 7:33

Last .23 - feeling pretty dehydrated I'm little woozy as I approach the finish. I'm kind of having a little back and forth battle in my mind over whether I have anything left to throw on the fire for the finish. I look at the watch and see that finishing under 46 is a possibility but I still can't quite get the legs going. Finally I'm passed by a smokin hot 20 something in these ridiculously (good) tight spandex type shorts - like these or these or these or these .. you get the point. Well that was the tipping point and I turned it up and gave it all I had to finish. 1:38 (7:07).

46:05 / 7:24. A litle bummed I didn't break 46 but overall I'm happy with the results and had a good experience. Beat last years time by a shade over 3 minutes. I feel like if I keep upping my miles (only around 18-20/week now) and mixing in some speed work I can destroy this time again by next year. Sorry if I rambled here and there in this write up.

 

[IvanKaramazov]

Nice job, Sean. That's a fantastic time on relatively little mileage. You'll have no problem crushing it just by adding volume.

 

[parasaurolophus]

Did one of those livingsocial deal outdoor bootcamp things this morning. holy crap are my legs tired. supposed to run 9 tomorrow and I am a little nervous.

 

[Prince Myshkin]

46:05 / 7:24. A litle bummed I didn't break 46 but overall I'm happy with the results and had a good experience. Beat last years time by a shade over 3 minutes. I feel like if I keep upping my miles (only around 18-20/week now) and mixing in some speed work I can destroy this time again by next year. Sorry if I rambled here and there in this write up.

Fantastic Sean. And you are completely allowed to ramble if you are including links like those!!!

 

[Prince Myshkin]

I need a little more expert advice from you guys. My next big race is will be my first half-marathon in October. I plan on running a few 5k's and hopefully another 10k before then, but my focus will be on that half.

With that in mind, how should I handle my training between now and then. The race is 14 weeks from tomorrow. I'm currently running 4 days/week with a long run of around 10 miles. I have been having IT band issues so I plan on backing off on that for a couple of weeks.

Most training plans I look at have you starting out with a long run of around 4-5 miles on the weekends building up to 12 or so. Should I drop back to that mileage? Or should I start out half way through and do each week twice or something like that? Is that too much mileage leading up to it and will I be more likely to get injured??? I was leaning towards continuing with my current mileage until this damn knee pain crept up on me. Now I'm not so sure...

 

[beer 302]

Great races Prince and worrierking!

4th of July 10k Race Report

46:05 / 7:24. A litle bummed I didn't break 46 but overall I'm happy with the results and had a good experience. Beat last years time by a shade over 3 minutes. I feel like if I keep upping my miles (only around 18-20/week now) and mixing in some speed work I can destroy this time again by next year. Sorry if I rambled here and there in this write up.

Great job Sean and an AWESOME write up. Love reading these things, keep it up man

Most training plans I look at have you starting out with a long run of around 4-5 miles on the weekends building up to 12 or so. Should I drop back to that mileage? Or should I start out half way through and do each week twice or something like that? Is that too much mileage leading up to it and will I be more likely to get injured??? I was leaning towards continuing with my current mileage until this damn knee pain crept up on me. Now I'm not so sure...

I've been down this road twice (i.e. having built a solid base well before a half). I looked at a training program, matched my current mileage/workload with the week closest int eh training program and then went a week back and that is where I started. With your knee giving you problems, might want to dial it back a few weeks to give it time to heal up. You've got plenty of time given the amount of work you've already put in so dialing it back a few weeks isn't going to hurt you.

 

[beer 302]

Another good trail run today for me (11+ @ around 12 minute pace), pretty close to the same route I took last week with the group except I went out on my own and added some hills that kick my ### every time I run them. Today was no exception. I'm not sure what 40 days & 40 nights or rain are like but I think we're bumping up against 20 some days straight of rain so the trail was a muddy, soupy mess. Some cool scenery. Last week I took a picture in front of the waterfall on the route that was really down for some reason. Well this week was no disappointment. Lake Hagler is what feeds it and got a great pic of it this morning.

Question for you docs, my right ankle has had a pain in it since a half trail run I did back in March. It's never gotten better or worse but it does flair up on occasion when I run trails. I've always just figured it was the different terrain and something that would eventually pass as my ankles got stronger. Well this week I noticed it more than usual and after today's run it was hurting pretty good. Not enough to keep me off my feet and it has gotten better since but I'm worried this is turning into a lingering problem. There is some swelling but nothing real bad or troublesome, is not sore to the touch. Currently R.I.C.E-ing it.

 

[2Young2BBald]

Another good trail run today for me (11+ @ around 12 minute pace), pretty close to the same route I took last week with the group except I went out on my own and added some hills that kick my ### every time I run them. Today was no exception. I'm not sure what 40 days & 40 nights or rain are like but I think we're bumping up against 20 some days straight of rain so the trail was a muddy, soupy mess. Some cool scenery. Last week I took a picture in front of the waterfall on the route that was really down for some reason. Well this week was no disappointment. Lake Hagler is what feeds it and got a great pic of it this morning.

Question for you docs, my right ankle has had a pain in it since a half trail run I did back in March. It's never gotten better or worse but it does flair up on occasion when I run trails. I've always just figured it was the different terrain and something that would eventually pass as my ankles got stronger. Well this week I noticed it more than usual and after today's run it was hurting pretty good. Not enough to keep me off my feet and it has gotten better since but I'm worried this is turning into a lingering problem. There is some swelling but nothing real bad or troublesome, is not sore to the touch. Currently R.I.C.E-ing it.

A couple of years back I did a bunch of trail racing and then did the Bourbon Chase with the guys here and the hills there were much more that expected (3rd hardest leg assignment :flex. Anyway, I had some nagging ankle issues that I self diagnosed as inversion sprains due to the hills, etc. Went cold turkey from running for a few weeks and only swam and they went away and haven't returned since. http://www.stockton.edu/ospreys/ATInversionAnkle.htm

 

[sho nuff]

I need a little more expert advice from you guys. My next big race is will be my first half-marathon in October. I plan on running a few 5k's and hopefully another 10k before then, but my focus will be on that half.

With that in mind, how should I handle my training between now and then. The race is 14 weeks from tomorrow. I'm currently running 4 days/week with a long run of around 10 miles. I have been having IT band issues so I plan on backing off on that for a couple of weeks.

Most training plans I look at have you starting out with a long run of around 4-5 miles on the weekends building up to 12 or so. Should I drop back to that mileage? Or should I start out half way through and do each week twice or something like that? Is that too much mileage leading up to it and will I be more likely to get injured??? I was leaning towards continuing with my current mileage until this damn knee pain crept up on me. Now I'm not so sure...

Back down a little...and roll that IT band getting it better.

I would not back off my long runs to that 4-5 miles with the base you already have.

Keep those LRs around 8-10 miles...then ramp them up and get to long runs around 15-16 miles IMO.

Use that extra time (since you have a base likely above much of the beginning of the training plan you are using) to do some more tempo work every 3rd or 4th week during the long run.

Helped me big time last spring before my best half when I was running 15ish mile long runs...and throwing in a 11 miler with 6 or so tempo miles in there...or the big fun 12/7.

 

[prosopis]

Sean- Nice race and links

Prince- I use Higdon's training plans. What I did was just add mileage to what he says to do. When he called for 3 miles I did 6. I add 3 miles to every run except the long run. The long run I add 2 miles. I am not sure if this is a good plan but it works for me. I do this with his intermediate plan- http://halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

 

[tri-man 47]

Sean- Nice race and links

Prince- I use Higdon's training plans. What I did was just add mileage to what he says to do. When he called for 3 miles I did 6. I add 3 miles to every run except the long run. The long run I add 2 miles. I am not sure if this is a good plan but it works for me. I do this with his intermediate plan- http://halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

Good postings. I agree, Prince - stick with your good mileage (but heal up first - your fitness is strong already).

 

[Prince Myshkin]

Thanks for the input guys. I think I have a plan worked out

 

[Sean]

Another good trail run today for me (11+ @ around 12 minute pace), pretty close to the same route I took last week with the group except I went out on my own and added some hills that kick my ### every time I run them. Today was no exception. I'm not sure what 40 days & 40 nights or rain are like but I think we're bumping up against 20 some days straight of rain so the trail was a muddy, soupy mess. Some cool scenery. Last week I took a picture in front of the waterfall on the route that was really down for some reason. Well this week was no disappointment. Lake Hagler is what feeds it and got a great pic of it this morning.

Cool pics. I think I'm going to make an attempt to mix in a trail run here and there to break up the monotony of road running. Never been before.

Did 5.5 slow yesterday. Really sticky out. Legs still a little sore from the 4th.

 

[beer 302]

Well that escalated quickly, fml.

 

[tri-man 47]

Well that escalated quickly, fml.

offdee - 1.5

 

[SFBayDuck]

Well that escalated quickly, fml.

offdee - 1.5

Would not.

Wow, that sucks. Keep up the RICE to get it calmed down. Once it heals up a bit, add some stability work. I use one of these, and basically just try to stand one-legged on it on occasion, usually while on a conference call. Strengthen up all those little stabilizing muscles that get activated when you get on the trails.

 

[SFBayDuck]

Finally I'm passed by a smokin hot 20 something in these ridiculously (good) tight spandex type shorts - like these or these or these or these .. you get the point.

I'm slow, so I still don't get the point. I'm going to need more examples.

Great race, great race report.

 

[IvanKaramazov]

Well that escalated quickly, fml.

Rex Ryan appreciates this.

Edit: You're icing that as we speak, right?

 

[IvanKaramazov]

I got in 10 miserable miles after church today. You'd think I would have learned from last summer, but our weather has been very agreeable so far, so when I saw the hourly forecast calling for the low-80s and humid, I figured that wouldn't be too bad since it was just going to be 10 "easy" miles. Six miles in and I was already not feeling well. I stopped for water a couple of times, and each time I noticed that I was just completely drenched head-to-toe. I still don't feel especially well and I'm quite a bit more tired than I normally would be after a 10-miler. Not doing that again.

 

[SFBayDuck]

A little over 17 1/2 miles on mostly trails today (a mile on the road to the trail head from my house), really the first time since the 50M where I've felt that good beat up feeling after a run that lets me know it was a long, hard trail run.

Some of that was probably due to the 700'+ climb over one mile around mile 6 - that 13% grade was rough. The view from the top was amazing, though. Of course the beat up feeling is probably much more from the 1.5 mile downhill from that peak, along with two other extended downhills later.

Epsom salt bath afterward, along with my lady delivering me a Ninkasi Tricerahops Double IPA while I soaked. <icecube>Today was a good day</icecube>

 

[Prince Myshkin]

Well that escalated quickly, fml.

i used to coach basketball and we had great success with getting ankles healed quickly. first 48 hours was 20 minutes in a bucket of ice water, 5+ times per day. after 48 hours, contrast treatment with 2 minutes cold/1 minute hot for 30 minutes 2-3 times per day. plus anytime you can, move your ankle around making the abc's.

i know most doctors will put you on crutches and rest for an ankle sprain, but my experience says use it as much as you can stand. our players that went the crutches route were always sore for weeks. the ones that aggressively attacked treatment were fully healed much quicker.

 

[Prince Myshkin]

Really wish I hadn't come across this.

It's about 90 miles from my house and would be cool to be in on the "first annual" of a race like that.

If I do it, I definitely won't be "racing" it. Seems like an interesting way to get in my long run for that week though!

 

[Hang 10]

5.5 miles today. 2 in the soft sand at a 10 min pace...1 back on the boardwalk at a 7:30 pace...2 more back in the soft sand at 10:15 pace...1/2 mile back on the road at a 8 minute pace. 52 minutes overall. Damn tough run in this heat.

 

[SFBayDuck]

Really wish I hadn't come across this.

It's about 90 miles from my house and would be cool to be in on the "first annual" of a race like that.

If I do it, I definitely won't be "racing" it. Seems like an interesting way to get in my long run for that week though!

Do it. Point to point trail races are awesome, and this one looks like it's got some nice climbs/descents, but nothing too brutal. And agreed, it would be cool to get in on the first annual, and if it's one you like start up a streak.

 

[parasaurolophus]

10 miles for me today. I will regret it tomorrow as I can barely move. Never run 10 before. Hammies were killing me from the boot camp, but I toughed it out. Not sure how hot it was, but it is 81 now with a 67 dew point, so I am guessing it was around 85. I was dripping wet from head to toe.

 

[beer 302]

I got in 10 miserable miles after church today. You'd think I would have learned from last summer, but our weather has been very agreeable so far, so when I saw the hourly forecast calling for the low-80s and humid, I figured that wouldn't be too bad since it was just going to be 10 "easy" miles. Six miles in and I was already not feeling well. I stopped for water a couple of times, and each time I noticed that I was just completely drenched head-to-toe. I still don't feel especially well and I'm quite a bit more tired than I normally would be after a 10-miler. Not doing that again.

I hear ya, did that on the 4th. Went out in the middle of the day and the temps & humidity were killer. Unlike last year I embrace hydration and it through ok just wore out. Yesterday's run was similar but took enough water breaks to make it. Definitely brutal time of year to be out.

Really wish I hadn't come across this.

It's about 90 miles from my house and would be cool to be in on the "first annual" of a race like that.

If I do it, I definitely won't be "racing" it. Seems like an interesting way to get in my long run for that week though!

Do it! That would be an awesome race and the first makes it that much better.Thanks for the tips on the ankle hadn't thought about the ice bucket. Currently elevated and in my nice new stability brace. Still trying to figure wth made it swell up like this, guess just never letting it heal up properly. Plan on taking time off until it feels better, not sure what kind of timeline that is but not looking forward to it.

 

[Sand]

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.

You're going to lose your Greek God status with wuss-like comments like this. 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.

Yeah - after one jellyfish wrapped around one kid's arm and another hit my other child in the mouth we were done (they weren't bad stings, but enough). That combined with the double red flags out meant that swimming was pretty much out. So I got in a horrificly bad 7 mile run and followed up back at home today with a nice 30 mile ride.

Problem is the weather is just horrible right now. This weather system is just dragging water in. Suck index was 160 for the bike today and was about as bad for the run. Just really tough conditions to get through.

As far as anti-fog the stuff I use is called (funny enough) Spit. It works for a bit, but for sure isn't foolproof and does wear off after a while. Works better than without, though.

 

[prosopis]

Really wish I hadn't come across this.

It's about 90 miles from my house and would be cool to be in on the "first annual" of a race like that.

If I do it, I definitely won't be "racing" it. Seems like an interesting way to get in my long run for that week though!

In my opinion that is a must do if you can afford it. I am a big geek for 1st annual races. You can then do it every year and eventually be the guy who did them all when it is in its 30th year or so.

 

[Ned]

I'm obviously way behind after being gone for 2 weeks....

Koby - Congrats on kid #3!

Para - That's more action in a 5K than most see in a HM. Good work fighting all that off. Good job on the 10K also.

MAC - Holy ####. 18:30 is STUDLY run in 160 index. I'm not one to bail on a race, but 160 index would have me seriously considering bailing. 160 is becoming dangerous territory..... Congrats!

Juxt - Definitely agree on the HR data in your 5 miler. That 168 range is about LT for you, right? When does marathon training start?

Sand - Awesome pics on the BS&G and all those hills . I would've pegged BnB as the guy in the Hershey's jersey.

Sean - Hope the little guy is feeling better... Ouch! Congrats on the 10K PR. Keep working on the training volume and you'll be looking down at that 46 in no time.

17s - A 1 week taper is plenty for a HM - "Or make Thailand a recovery week, then a normal week, then taper race week?"

Grue - Glad to see you back in the saddle!

Anyong - You're growth is eerily similar to when I did my first HM. Keep on kicking penis!

Tri - NOW we're talking!! Awesome job racing.

Sho - Looks like you're steadily working back into form. Where's your HRM though?

Prince - Congrats on hitting your 2013 goal. Beer's spot on with his response to your HM plan. Don't over-think it... RE: Trails...... DO IT!

Worrier - Congrats on a great run! Beating your 5K pace in a 4 miler is a big deal!

Beer - @ Ivan's Rex Ryan comment. That much swelling is a sign its more than a nagging injury (captain obvious). Get that thing looked at by a sports doc if you can.

Ivan - I'm a dumb ### and forget about the heat. Every year I go through your exact experience at the start of summer. It sure is humbling. This is where training by HR really shines.....................

Duck - Dude, you're back! Thats a sick training run. Much harder than a 20mi road run.

Hang10 - You've been posting some awesome workouts. Take a Benadryl and get a double digit slow run in, will ya?

Sorry if I missed someone....

 

[sho nuff]

Dang Ned...as for the HRM... ...been pretty lazy about wearing it and going mostly on feel during these runs.

Probably will get back to that in the fall during full on training for sure.

Hope everything has been going well with you while you were gone.

 

[gruecd]

Hey, everybody. Lots of great running going on. Color me impressed.

Personally, knock on wood, but I think I've finally put this ITB thing 100% behind me. Spent the long weekend in Minneapolis on a mini-vacation with the GF and managed a couple of nice, longer runs around the Chain of Lakes. Amazing what a change of scenery can do. It was warm and humid, but I got out nice and early both days, so neither run ended up being too bad. Did 10 miles at 8:17 average pace on Thursday morning and 15 miles at 8:12 average pace on Saturday. Finished both runs strong.

Still tenatively shooting for the Minocqua marathon on Labor Day weekend to hopefully get my BQ for next spring. Gonna do the first of 3 planned 20-miler this coming Saturday. I've also re-introduced some speedwork back into the schedule. Did a few 800M repeats last Wednesday, and I'll add a few more every other week until I'm doing 10 x 800M at 3:00-3:05 per interval.

 

[koby925]

I'm behind so much to recap so will just echo Grue's sentiments. Some really good running going on in here.

I am starting to get fairly consistent with last 4 weeks of 38, 35.6, 40 and 42 miles. Hoping to maintain this consistentcy now and use it as a good base for late summer and early fall racing.

 

[Juxtatarot]

Juxt - Definitely agree on the HR data in your 5 miler. That 168 range is about LT for you, right? When does marathon training start?

Yes about LT.

If I counted right, marathon training would start next week if I do an 18 week schedule. I might start a few weeks into it, though, as I'm concerned about the wear and tear on my body. Besides, I'm not sure I really "need" 18 weeks. I need to decide soon!

I'm fairly certain I'm going to use the Hanson's Marathon Method which features interval training every Tuesday and a tempo run every Thursday (although they define tempo runs as marathon pace runs). I think running faster more frequently will pay off. And the program has plenty of long, slow miles too.

I'm really worried about my heels and Achillies injuries and am trying to figure out what shoe to buy. I think I'm done with Asics Kayanos due to my past problems. I like my new Mizuno's but I don't think they'll provide enough cushioning for 50+ mile weeks. Might buy a pair of Hokas as Duck suggested.

 

[Annyong]

Anyong - You're growth is eerily similar to when I did my first HM. Keep on kicking penis!

ill take that as a compliment. i will try my best to kick as many penis as i can.

 

[IvanKaramazov]

Hey, everybody. Lots of great running going on. Color me impressed.

Personally, knock on wood, but I think I've finally put this ITB thing 100% behind me. Spent the long weekend in Minneapolis on a mini-vacation with the GF and managed a couple of nice, longer runs around the Chain of Lakes. Amazing what a change of scenery can do. It was warm and humid, but I got out nice and early both days, so neither run ended up being too bad. Did 10 miles at 8:17 average pace on Thursday morning and 15 miles at 8:12 average pace on Saturday. Finished both runs strong.

Still tenatively shooting for the Minocqua marathon on Labor Day weekend to hopefully get my BQ for next spring. Gonna do the first of 3 planned 20-miler this coming Saturday. I've also re-introduced some speedwork back into the schedule. Did a few 800M repeats last Wednesday, and I'll add a few more every other week until I'm doing 10 x 800M at 3:00-3:05 per interval.

Damn that's a lot of 800s. The most I've ever done is six.

 

[The_Man]

10 miles for me today. I will regret it tomorrow as I can barely move. Never run 10 before. Hammies were killing me from the boot camp, but I toughed it out. Not sure how hot it was, but it is 81 now with a 67 dew point, so I am guessing it was around 85. I was dripping wet from head to toe.

Congrats on hitting double digits! How are you feeling today?

Welcome back, Ned. Hope everything is going o.k. Hey, have you ever thought about doing the Rehoboth Marathon? December 7 this year. I'm very interested, and also think that's about as soon as I could possibly be ready for a marathon -- looks like running a BQ this fall is not happening, based on my current level of fitness (low) and weight (at 196 lbs, an all-time high!).

But I'm back into it. 23ish miles this week (don't have the Garmin here at work for the exact tally) and feeling good and committed - though very, very slow. I weighed less than 175 for my last marathon (Nov. 2011); it sucks to carry a 20-lb. bag of belly fat when you're trying to run.

 

[SFBayDuck]

I'm really worried about my heels and Achillies injuries and am trying to figure out what shoe to buy. I think I'm done with Asics Kayanos due to my past problems. I like my new Mizuno's but I don't think they'll provide enough cushioning for 50+ mile weeks. Might buy a pair of Hokas as Duck suggested.

Just be sure you try them out first on a treadmill or out on the street - they are a different experience all together than even traditional running shoes. Especially if you have achilles issues, I would transition into them slowly if you do go that route, as even with all the padding you'll have probably 50% the heel-toe drop that your used to - which could stress that achilles a bit.

I'm due to buy my 2nd pair now, after training for and running two ultras, and now midway through training for another they're finally starting to show their age. But as I've said before I do mix in my Cascadias at least once a week still, to not get too used to running on pillows.

 

[koby925]

Anyong - You're growth is eerily similar to when I did my first HM. Keep on kicking penis!

ill take that as a compliment. i will try my best to kick as many penis as i can.

You need to meet this guy http://www.youtube.com/watch?v=RzCnrpfUaAk

 

[Annyong]

Chicago Nerds ill be signing up for this 5k on 11/16 in Joliet http://www.autobahn5kplus.com/

 

[sho nuff]

Hey, everybody. Lots of great running going on. Color me impressed.

Personally, knock on wood, but I think I've finally put this ITB thing 100% behind me. Spent the long weekend in Minneapolis on a mini-vacation with the GF and managed a couple of nice, longer runs around the Chain of Lakes. Amazing what a change of scenery can do. It was warm and humid, but I got out nice and early both days, so neither run ended up being too bad. Did 10 miles at 8:17 average pace on Thursday morning and 15 miles at 8:12 average pace on Saturday. Finished both runs strong.

Still tenatively shooting for the Minocqua marathon on Labor Day weekend to hopefully get my BQ for next spring. Gonna do the first of 3 planned 20-miler this coming Saturday. I've also re-introduced some speedwork back into the schedule. Did a few 800M repeats last Wednesday, and I'll add a few more every other week until I'm doing 10 x 800M at 3:00-3:05 per interval.

Damn that's a lot of 800s. The most I've ever done is six.

Ive done 8 and wanted to kill myself after punching a baby seal after...well, after I about threw up.

 

[Sand]

Hey, everybody. Lots of great running going on. Color me impressed.

Well, let's go ahead and balance that concept out. Today's run - It was 83/80-90% or so out there (just sunny after a rain in already sticky conditions). So 160-165 suck index. That's about my limit, I guess. I was having a hard time just keeping on going - i.e. I flat out suck in conditions like that.

You guys that are getting in 40+ miles a week amaze me. In these conditions I'm struggling for 15-20.

 

[Juxtatarot]

Chicago Nerds ill be signing up for this 5k on 11/16 in Joliet http://www.autobahn5kplus.com/

That's a week after my marathon so I'll probably be out of action.

 

[2Young2BBald]

Double Race Report from yesterday:

Howell 1-Mile Open Water Swim

Having done this event twice prior, I know it draws the best swimmers in the state so I have no prayer of competing. But, it is still a blast to be able to do a long OWS with the thrashing at the start. Walking into the water for the start I told a buddy of mine that the course looks way longer than years past, but though maybe it was because it was overcast and we could just see the course better than prior years. Started out with quite a bit of thrashing trying to take the inside line. Sited perfect to most buoys through out and did quite a bit of drafting. Only real issue I had during the swim, was having a guy on my right for about 150 yards that kept pushing me off course. I finally hard enough and pushed ahead and cut over the front of where he was swimming, which took some work as he was well over 6' and wearing a wetsuit (I did not use a wetsuit). The guy obviously didn't like this, even though its part of the game and through what I thought were punch strokes as I crossed over. It took a couple of kicks back for the fun and games to stop. Coming out of the water, I was a bummed to see the clock at 38 minutes, which would be the worst time of the three years I've done this. The Garmin and talking a a bunch of others made me feel better. My average per 100 yards was 1:52 and most had the course at 1.2 Miles (or the 1/2 Iron distance). 38 minutes would be the fastest time I've covered 1.2 Miles and the two other times were in a wetsuit. My swim put me DFL in my AG as the guys ahead of me were all in the top 15 OA (men and women) for the swim out of 90 participants.

The longer swim time gave my only 20 minutes to recover and get ready for the next event.

Howell Aquathon - 2K Run/1/2Mile Swim/2K Run

The run course is repeated twice and climbs uphill from the start for about a half mile before entering a cemetery where it roll down to the lake and then takes a trail back to the beach. Average pace for the 2K was 6:57 minute miles and had me probably in the top 15 going into transition (and then everyone swam away from me). Transition has always sucked for me at this event because swim caps are mandatory and putting a ####### swim cap in a sweaty bald head is next to impossible. I struggled with it and finally got it on. I swam another really straight swim, again while watch cap after cap go by. About a third of the way in, I got a heck of a cramp in my right rib cage that monkeyed with my stroke for a bit. Then, about 3/4ths of the way my cap slid off my noggin and was held on the back of my head by my goggles strap acting as a parachute for water and made rasing my head to breathe awkward. Was very happy when it broke free and floated away with about 100 yards to go. Like the mile course, this one was way long too. I had it just over .7 miles others had it between .66 and one guy had it at .90 miles. I cam out of the water and had a very fast transition and took off looking to pass as many people as possible and ran down probably a dozen or so on the second 2K run, averaging 7:10 MM for the second run. Didn't end up DFL in my AG finishing 5th and ended up a respectable (for me) 31st out of the 90 total competitors.

This is a really great event and I have no complaints about the miss-marking of the swim courses. We all have to cover the same course, so its not like some had to go longer than others. The swimmers just had more chance to distance themselves. I have been more sore after other events in some places, but as DOMS sets it, I am not sure I have ever been this moderately sore in so many places. Go sign I gave it all I had I guess.

 

[Annyong]

Finally warms up in my corner of the workd and Holy crap I hate running in the heat. A suckdix of 158 destroyed me. Ran 3.1 miles in 24:54. First mile was 7:10. Lol I suck.

 

[SFBayDuck]

I have been more sore after other events in some places, but as DOMS sets it, I am not sure I have ever been this moderately sore in so many places. Go sign I gave it all I had I guess.

Gotta like that. Well done.

 

[Sand]

Double Race Report from yesterday:

Howell 1-Mile Open Water Swim

Having done this event twice prior, I know it draws the best swimmers in the state so I have no prayer of competing. But, it is still a blast to be able to do a long OWS with the thrashing at the start. Walking into the water for the start I told a buddy of mine that the course looks way longer than years past, but though maybe it was because it was overcast and we could just see the course better than prior years. Started out with quite a bit of thrashing trying to take the inside line. Sited perfect to most buoys through out and did quite a bit of drafting. Only real issue I had during the swim, was having a guy on my right for about 150 yards that kept pushing me off course. I finally hard enough and pushed ahead and cut over the front of where he was swimming, which took some work as he was well over 6' and wearing a wetsuit (I did not use a wetsuit). The guy obviously didn't like this, even though its part of the game and through what I thought were punch strokes as I crossed over. It took a couple of kicks back for the fun and games to stop. Coming out of the water, I was a bummed to see the clock at 38 minutes, which would be the worst time of the three years I've done this. The Garmin and talking a a bunch of others made me feel better. My average per 100 yards was 1:52 and most had the course at 1.2 Miles (or the 1/2 Iron distance). 38 minutes would be the fastest time I've covered 1.2 Miles and the two other times were in a wetsuit. My swim put me DFL in my AG as the guys ahead of me were all in the top 15 OA (men and women) for the swim out of 90 participants.

The longer swim time gave my only 20 minutes to recover and get ready for the next event.

Howell Aquathon - 2K Run/1/2Mile Swim/2K Run

The run course is repeated twice and climbs uphill from the start for about a half mile before entering a cemetery where it roll down to the lake and then takes a trail back to the beach. Average pace for the 2K was 6:57 minute miles and had me probably in the top 15 going into transition (and then everyone swam away from me). Transition has always sucked for me at this event because swim caps are mandatory and putting a ####### swim cap in a sweaty bald head is next to impossible. I struggled with it and finally got it on. I swam another really straight swim, again while watch cap after cap go by. About a third of the way in, I got a heck of a cramp in my right rib cage that monkeyed with my stroke for a bit. Then, about 3/4ths of the way my cap slid off my noggin and was held on the back of my head by my goggles strap acting as a parachute for water and made rasing my head to breathe awkward. Was very happy when it broke free and floated away with about 100 yards to go. Like the mile course, this one was way long too. I had it just over .7 miles others had it between .66 and one guy had it at .90 miles. I cam out of the water and had a very fast transition and took off looking to pass as many people as possible and ran down probably a dozen or so on the second 2K run, averaging 7:10 MM for the second run. Didn't end up DFL in my AG finishing 5th and ended up a respectable (for me) 31st out of the 90 total competitors.

This is a really great event and I have no complaints about the miss-marking of the swim courses. We all have to cover the same course, so its not like some had to go longer than others. The swimmers just had more chance to distance themselves. I have been more sore after other events in some places, but as DOMS sets it, I am not sure I have ever been this moderately sore in so many places. Go sign I gave it all I had I guess.

Kick ###!

1) I hate getting swim caps on, as well. Maybe a good silicone cap instead of the cheap ones they use for these races?

2) OWS distances are never, ever right. The only thing you can really go by is relative placement. Sounds like you did pretty well there.

3) Those are some killer run paces - summer of speed, eh?

 

[Sand]

Finally warms up in my corner of the workd and Holy crap I hate running in the heat. A suckdix of 158 destroyed me. Ran 3.1 miles in 24:54. First mile was 7:10. Lol I suck.

You're in freakin' Atlanta - gotta expect that at some point, though today was particularly brutal. I ain't even touching 8 minute miles in this kind of heat. Really is no wonder that somehow I end up with huge bike mileage and little running through the summer...