Hang 10
Footballguy
I think I sorta know where you're coming from. The foam roller has both been my best friend and my nemesis. I can't remember what having fresh, painfree legs feels like.
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Ran a 10k in June (9 Viewers)
- Thread starter GStrot
- Start date
MAC_32
Footballguy
I was in this boat about the exact same time last year. I really went after it hard the week before vacationing in Hilton Head and then went really hard on vacation (first week of August?). I wasn't the same after, battled through anyway, and after about 3 weeks and some tough love in here I bagged running for a while. Took about 10 days off. When I started again it was just every other day for another 10 days and it was a slow pace.
If I had hit the brakes when the issues first popped up instead of dragging it out I probably could have hit my fall goals. That 3 weeks killed my fall. I hit a secondary 5k goal and was an age group winner in my other, but I was left unsatisfied because I had more in me. In that first 5K I couldn't maintain the last mile, I feel like if my legs were more under me I would have. In the second one I never really got going as the majority of the race was steadily uphill. In better shape, I'd have attacked the hill a lot stronger.
Sometimes we have to make mistakes on our own, despite the advise from others. But, remembering where I was this time last year and the sinking feeling when running season ended...I recommend taking 7-10 days off then taking it easy for 7-10 days in the hopes of getting it back before fall racing season ends. If you're back into your regular training by early-mid September you should be at top condition again by late October/early November.
tri-man 47
Footballguy
It's expensive, but the All American Action Poster is going to look great on my bedroom wall.
--
Ivan - it's good to hear you're 'up and running' again!
gruecd
Footballguy
Hey, guys. Not much new to report on my end. Did my third and final 20-miler of the cycle on Sunday, averaging 7:51/mile, or about 40 seconds/mile slower than GMP. I didn't sleep well on Thursday night, and I was up late drinking at a wedding on Friday night, so I'll take it. Wheels started to come off a bit when I climbed an overpass during the 17th mile, but I was able to right the ship and finish relatively strong.
Got a massage this morning, and my ITB felt as loose as it's felt in a loooong time, so that's encouraging. Debating doing a little speedwork at the track tomorrow, but with Ragnar coming up on Friday, I might just wait and treat my three segments (6.6, 3.5, and 5.1 miles) as mini tempo workouts instead.
While I'd much rather have a little more time to train, I'm still planning on joining tri-man for the marathon in Minocqua on the 1st (weather permitting). His daughter and my GF are similar in age, so it'll be good for them to be able to navigate the course together, and it'll be good for him and me to have some support out there.
Got a massage this morning, and my ITB felt as loose as it's felt in a loooong time, so that's encouraging. Debating doing a little speedwork at the track tomorrow, but with Ragnar coming up on Friday, I might just wait and treat my three segments (6.6, 3.5, and 5.1 miles) as mini tempo workouts instead.
While I'd much rather have a little more time to train, I'm still planning on joining tri-man for the marathon in Minocqua on the 1st (weather permitting). His daughter and my GF are similar in age, so it'll be good for them to be able to navigate the course together, and it'll be good for him and me to have some support out there.
worrierking
Footballguy
Nice run Ivan. Nice three runs, actually.
I think I am officially over the worst of my cold, except for a few phlegm-fits every hour or so. I felt awful for the first three miles or so this morning, but did not wilt after 6-7 like I had been since I came down with the bug. In fact I felt preety good whenI finished my ten. We might actually get a cool front tomorrow night and we are looking at a low of 70 Thursday and 72 Saturday. I have been needing to get some longer MLRs like 12-13 miles and if it's around 70 I might try that Thursday, Saturday I was planning 18, but will go for 20 if the temps and humidity are low. I have to get the miles in when it's cooler.
I think I am officially over the worst of my cold, except for a few phlegm-fits every hour or so. I felt awful for the first three miles or so this morning, but did not wilt after 6-7 like I had been since I came down with the bug. In fact I felt preety good whenI finished my ten. We might actually get a cool front tomorrow night and we are looking at a low of 70 Thursday and 72 Saturday. I have been needing to get some longer MLRs like 12-13 miles and if it's around 70 I might try that Thursday, Saturday I was planning 18, but will go for 20 if the temps and humidity are low. I have to get the miles in when it's cooler.
Juxtatarot
Footballguy
Nice training and racing guys!
Koby, definitely take some time off. It's amazing what a few days off can do for the mind and body. And keep in mind this is supposed to be a fun hobby.
Koby, definitely take some time off. It's amazing what a few days off can do for the mind and body. And keep in mind this is supposed to be a fun hobby.
+1 on taking a week off and just relaxing, maybe even 10-14 days if you are still feeling a bit tired. That still puts you at the beginning of September to start building back up again.
Think of it this way, most HS kids start running when fall practice starts and are peaking for state championships at the end of October / middle of November. So you still have plenty of time to do a solid 10-12 buildup and target a November turkey trot.
sho nuff
Footballguy
Feeling like things are back close to where I was before hernia surgery.
HR is coming along back close to where my paces were.
Weight is dropping again.
Training for the St. Jude half has begun.
6 miles yesterday at GA pace.
7 tomorrow with some hill work...4 recovery miles on Thursday and shooting for 10 on Saturday.
HR is coming along back close to where my paces were.
Weight is dropping again.
Training for the St. Jude half has begun.
6 miles yesterday at GA pace.
7 tomorrow with some hill work...4 recovery miles on Thursday and shooting for 10 on Saturday.
tri-man 47
Footballguy
A nice confidence builder to start the taper, aided by a cooler morning - 4 x 800m: 3:08, 3:07, 3:07, 2:59. The track now closes for a.m. team practices, so it's good I got out there today.
sho nuff - good to know you're getting back to normal!
sho nuff - good to know you're getting back to normal!
gruecd
Footballguy
That's good work, homey!
I contemplated doing the same, but like I said, I'm saving my faster running for this weekend. On top of that, I really struggle rolling right out of bed and running fast like that, and I didn't want to risk pulling something, especially in the cooler weather.
sho nuff
Footballguy
Today surely helped.
2.5 mile warm up in nice crisp 64 degree air with a bit of a breeze to start (up to about 70 by the end of the run)
6 x .25mile hill runs at 5kish pace. Jog down the other side of the hill for a .25 mile rest. and finished with 1.5 miles of cool down jog back to the house.
That last run up the hill had me ready to blow chunks.
But the HR was doing well coming down on the rest periods.
and a nice run for you triman
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koby925
Footballguy
Thanks for the insight, all. Yeah I agree and it makes sense that we would need breaks just like younger guys in between seasons. I guess I was fighting it because I didn't feel like I had a "season" this spring/summer because I had such sporadic training and racing with us moving to NC. Oh well. After running only 3 Monday, I haven't run since. At the beach and did some swimming and water running but don't think I am going to run again while I'm here.
Awesome. Have a co-worker running in it. If I'm around this weekend, may head down to hang out on campus for the finish on Saturday night. Good luck!
Sand
Footballguy
Dude. You're gonna do some crushing soon.
On my end, we've had some "interesting" weather lately. As in rain on top of rain on top of rain. So yesterday we go out on the regular Tuesday ride and the only glimmer of light in the cloud cover was the way we were going. All went well until the last 5 miles (the way back) and the skies opened. Felt great on the ride, but it tended on the slow side due to the winds and water on the road.
And today a 7 mile run. Well, 5 miles, then some walking thanks to some shoe soles that wanted to slide out and create issues running. And, just for the record, a big :finger: to Grue for the weather he had this morning. My run today was only 72 degrees, but 100% humidity (raining all night here). So a nice, balmy 144 suck index. And that is the best it has been here for weeks.
MAC_32
Footballguy
Encouraging run today. Felt mostly awful. Very stressed, haven't ate well, slept like #### last night, and my back and hams were tight... Yet i knocked out three in 18 minutes. Taking the next two days off before racing Saturday, weather should be better too.
Going to try to beat the 18:30 from June. Have added five to seven pounds though, probably won't help. Need to fix that before fall.
Going to try to beat the 18:30 from June. Have added five to seven pounds though, probably won't help. Need to fix that before fall.
tri-man 47
Footballguy
Fantastic! I'd be happy enough with 50s climbing into the 60s. If we can get a dip into the 40s for the start, I'd be thrilled. The final 20 miles are a rails-to-trails gravel path, so we should generally have shade, too. And yes, I have the course memorized ..we just have to work out the logistics for our support crew! Taper madness, starting early!!!
2Young2BBald
Footbaldguy
The_Man
Footballguy
Just catching up on the last week or so, since I'm still not really a runner yet.
Ned - so sorry about your mother. You are in my thoughts. You are such an upbeat, supportive, family and friend-oriented person and it wouldn't surprise me at all to learn that you picked up a lot of those traits from your mom.
Mac - so cool to hear about your wife's 10-miler. You've probably helped inspire/motivate her to do something she wouldn't have accomplished otherwise. Congrats!
Tri - I'm out of the loop to the point where I don't know what marathon you're training for, but it sounds like you are ready to crush it. Have a goal you're willing to share?
Grue - congrats on the loose ITB!
2Y - hell of a swim, I can't even fathom it.
So while I'm not running much, I continue to experience it vicariously. I just read Bill Rodgers' new book, "Marathon Man." I found it to be a very entertaining and semi-inspiring read. He intersperses chapters, so that the action ping-pongs back and forth between a detailed description of his epic first Boston Marathon win in 1975, and his life story. It's pretty stunning to realize that he, Amby Burfoot and Jeff Galloway were all teammates on the Wesleyan University cross country team. Burfoot was a running maniac and true pioneer in running ultra-high mileage - he was obsessed with winning the Boston Marathon when marathons were viewed as kind of a freakish activity. There were something like 2,000 runners in Boston when he won it. He was still a Wesleyan senior when he won, and skipped a dual meet that day to run the marathon instead. And Rodgers was a total space cadet that Burfoot took under his wing, who then spent 4 or 5 years after college not really running, and then suddenly turned into one of the great U.S. Marathon runners of all time. I give the book a big thumbs-up.
The other running excitement right now is my son. A lifelong mediocre soccer player, he rowed crew last spring for the first time as a high school freshman and loved it so much that he decided to run cross country this fall to get in better rowing shape. He's been doing a fair amount of training since mid-July and is now so into running and improving at an exponential rate. Official pre-season practices started Monday, and today the coach told him he'd be the 7th and final guy on varsity at the season's first meet, if it were held today - so there's still a chance he could get knocked to JV before then. His highest mileage week so far is still only about 30 miles, so I'm thinking he's still on the steep part of his improvement curve. On Tuesday, the team workout was pretty light - just some warm-ups before doing a timed mile - so I goaded him into doing another 3 miles on his own after practice. I've always been a pretty laid-back dad, so my wife is suddenly worried that his interest in running is the one thing that might transform me into a hyper-competitive parent.
Ned - so sorry about your mother. You are in my thoughts. You are such an upbeat, supportive, family and friend-oriented person and it wouldn't surprise me at all to learn that you picked up a lot of those traits from your mom.
Mac - so cool to hear about your wife's 10-miler. You've probably helped inspire/motivate her to do something she wouldn't have accomplished otherwise. Congrats!
Tri - I'm out of the loop to the point where I don't know what marathon you're training for, but it sounds like you are ready to crush it. Have a goal you're willing to share?
Grue - congrats on the loose ITB!
2Y - hell of a swim, I can't even fathom it.
So while I'm not running much, I continue to experience it vicariously. I just read Bill Rodgers' new book, "Marathon Man." I found it to be a very entertaining and semi-inspiring read. He intersperses chapters, so that the action ping-pongs back and forth between a detailed description of his epic first Boston Marathon win in 1975, and his life story. It's pretty stunning to realize that he, Amby Burfoot and Jeff Galloway were all teammates on the Wesleyan University cross country team. Burfoot was a running maniac and true pioneer in running ultra-high mileage - he was obsessed with winning the Boston Marathon when marathons were viewed as kind of a freakish activity. There were something like 2,000 runners in Boston when he won it. He was still a Wesleyan senior when he won, and skipped a dual meet that day to run the marathon instead. And Rodgers was a total space cadet that Burfoot took under his wing, who then spent 4 or 5 years after college not really running, and then suddenly turned into one of the great U.S. Marathon runners of all time. I give the book a big thumbs-up.
The other running excitement right now is my son. A lifelong mediocre soccer player, he rowed crew last spring for the first time as a high school freshman and loved it so much that he decided to run cross country this fall to get in better rowing shape. He's been doing a fair amount of training since mid-July and is now so into running and improving at an exponential rate. Official pre-season practices started Monday, and today the coach told him he'd be the 7th and final guy on varsity at the season's first meet, if it were held today - so there's still a chance he could get knocked to JV before then. His highest mileage week so far is still only about 30 miles, so I'm thinking he's still on the steep part of his improvement curve. On Tuesday, the team workout was pretty light - just some warm-ups before doing a timed mile - so I goaded him into doing another 3 miles on his own after practice. I've always been a pretty laid-back dad, so my wife is suddenly worried that his interest in running is the one thing that might transform me into a hyper-competitive parent.
2Young2BBald
Footbaldguy
Congrats on having your son take up running. Cross country just might be the only team sport where a slightly hyper-competitive parent is a good thing if the parent knows a little something about running. Last year, I "let" my son feel his way though his first few races until has got frustrated he could not get under 20 to get his barrier breaker t-shirt. His pacing was a mess and he was ending the races with a ton left in tank. Not wanting to be "that" parent, I emailed his coach and asked if it'd be OK for me to work with him to plan out races and pacing before the next few races. She and I had chatted up running so she was more than comfortable with this. For the rest of the season, we'd game plan and I would sprint like a mad man all over the course barking out splits and pacing. He liked the input and results so we are planning on doing something similar this season. They started official practice yesterday after summer optional runs. Fingers crossed, it seems like the summer runs have paid off as he ran 7 yesterday and 8 today. Meets start a week from Monday and I ma GEEKED to watch another season.
The_Man
Footballguy
Very cool. Wasn't somebody's son cleaning up in track last spring? I thought maybe that was you. The coach of my son's team is so awesome. He does everything he can to make cross country fun. They did a full-on trail run yesterday - my son said he fell off a log and came home with two giant scrapes on his face that he got when a branch someone knocked out of their way came springing back on him. Like any 15-year-old boy, he loved it. The returning varsity guys are doing an overnight trip next week to do a Warrior Dash in Richmond, and he encourages guys who want to to sign up for the Baltimore Half-Marathon in mid-October. My son had me sign him up yesterday - the team will do a couple of weekend long runs to get ready for it later in the season. My high school cross country coach was a heavy smoker who didn't do much to make running anything other than drudgery.
I will say it's been nice to have my son asking for my opinion on stuff, and he's adhered closely to the training schedule I made for him. Now that the season's underway, I'm going to try to keep quiet unless he asks for help. We'll see how well I stick to that, though...
2Young2BBald
Footbaldguy
Yes, that was him this spring. He wrapped cross country last fall with an 18:45 and is hoping to quickly get things in to the 17s early this season. Like your son, he has a perfect mix of great coaches. The head coach is a Ultra Marathoner and member of the 50 states marathon club and keep the boys motivated and ensures they carry themselves with class. One of the assistants is a former college track star and designated yeller. He has a big booming voice and his positive encouragement can be heard all over every part of a 5K course. They added a teacher just out of college that can still run with the kids in the mid to low 20s that gets out and runs with the boys on most days. My daughter ran as a freshman and has managed for the girls team the last few years so I typically take in all 4 races, all over the courses on each race day. I'll put the over/under on how long you keep quiet at 12 minutes. ABout the time your son gets into the third mile of his first race.
tri-man 47
Footballguy
I'm running a 9/1 marathon with hopes and plans to requalify for Boston. I'd retired from marathoning, but after the Boston bombings, I felt a strong desire to be there next April. The race is the No Frills Marathon up in Minoqua, Wisconsin. Last year's inaugural race had less than 100 participants, including gruecd pacing a friend, and he will be returning this year with the same goal as me. His girlfriend and, hopefully, my daughter will be up there for race support. (Oddly, one of the CPAs auditing our university right now is from that little town, and she will be home that weekend as well and expects to come out to cheer.)
My qualifying time is 3:40, but expecting a lot of Boston registrants, I want to get an early registration slot. So I'm targeting sub-3:30 (8:00/mile). Even some slippage would get me a 3:35, which is still an early registration slot. My training supports the primary goal - HMs around 1:35 (so double it and add 10 minutes), pace runs all sub-8:00/mile, and Yasso half-miles around 3:20 or better.
worrierking
Footballguy
Enjoy the taper Tri. You too, Grue. Are you racing tomorrow (Ragnar) or am I confused?
The cool front made it through SW Louisiana last night. It was a pleasant 73 for my run this morning with a light northerly breeze. I still soaked my shirt, but it felt like fall to me and I sped up the entire ten-miler. Off tomorrow and then Saturday I will run 20 if the weather stays cool (calling for a low of 69, which is cool for me).
The cool front made it through SW Louisiana last night. It was a pleasant 73 for my run this morning with a light northerly breeze. I still soaked my shirt, but it felt like fall to me and I sped up the entire ten-miler. Off tomorrow and then Saturday I will run 20 if the weather stays cool (calling for a low of 69, which is cool for me).
PatriotJohn
Footballguy
New topic on here......training for Air Force Half marathon on September 21st. Did long run of 8 miles on Sunday and then came down with a nasty head cold that has not gone away yet, putting a halt in my training. My question is, assuming that I can restart on Monday (skipping an entire week) what do the SME's on here suggest for my ramp up back top normal mileage? I was going to start doing 5 miles a day 3 days a week minimum and this week would have been my 9 mile run. Any suggestions or anyone with a similar experience would be greatly appreciated. Not sure if I should just go up to where I left off or not to start.
Juxtatarot
Footballguy
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PENIS
Took a week off to recharge, felt like I was getting burned out. Then I took the kids to the Tall Ships thing at Navy Pier and stepped on some bolt sticking out of the concrete and put a hole in my heal. So now I'm waiting for this monstrosity of a blood blister to go away. Good times.
Took a week off to recharge, felt like I was getting burned out. Then I took the kids to the Tall Ships thing at Navy Pier and stepped on some bolt sticking out of the concrete and put a hole in my heal. So now I'm waiting for this monstrosity of a blood blister to go away. Good times.
Juxtatarot
Footballguy
I've done poor on my speedwork the last few weeks as the weather was hot and I was increasing my weekly mileage. I also was having a lot of problems with motivation. So, at the end of last week, I made a decision: I'm going to focus my training more for my 10 miler in October than for my marathon in November. I'll still have a long run every Sunday but I'm going to cut back to only 4 runs or so a week but still make sure to do an interval session and tempo run each week.
Helped by a fresher mind, cooler temperatures (it's been in the high 60s/low 70s in the evenings this week), and a little more rest, I've had 2 good runs in a row:
Tuesday: 6 x 1/2 mile with 1/4 mile rest intervals. 1/2 mile times of 2:52, 2:53, 2:57, 2:59, 2:57, 2:56. Happy that there were all under 3:00. Since I generally suck at intervals, I'm quite certain this was best interval session ever.
Thursday (tonight): 8.25 with 6 tempo miles: 6:43, 6:43, 6:42, 6:34, 6:38, 6:32. HR averaged 164 the last 2 miles which is about where I want it to be. Felt like I had gas left in the tank at the end too.
Helped by a fresher mind, cooler temperatures (it's been in the high 60s/low 70s in the evenings this week), and a little more rest, I've had 2 good runs in a row:
Tuesday: 6 x 1/2 mile with 1/4 mile rest intervals. 1/2 mile times of 2:52, 2:53, 2:57, 2:59, 2:57, 2:56. Happy that there were all under 3:00. Since I generally suck at intervals, I'm quite certain this was best interval session ever.
Thursday (tonight): 8.25 with 6 tempo miles: 6:43, 6:43, 6:42, 6:34, 6:38, 6:32. HR averaged 164 the last 2 miles which is about where I want it to be. Felt like I had gas left in the tank at the end too.
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Hang 10
Footballguy
tri-man 47
Footballguy
Nice work.
...was wondering why we haven't heard many details of late! But yeah, nice work!
Ned
Footballguy
2Y2BB - Congrats on that killer swim! You guys blow my mind with that stuff.
Ivan - Glad to see you back in the saddle and have no lingering effects. Great job nursing that injury.
Hang10 - Awesome job on the sand race. I had the exact reaction as MAC - I was super jealous when I read your RR. I love that kinda stuff.
shonuff - Great job doing the rebound right. Takes a lot of discipline...
koby - Hopefully the time off will do ya some good. I agree that the pain is different than just dead legs. Your body is asking for a break.
grue - I need to follow your lead and get back to doing yoga. I hate it, but it's awesome.
The_Man - So cool to hear about your son taking interest. Go ahead and be that competitive Dad.
Tri - You're rightfully staying conservative on your estimates, but I think you've got a strong chance at being closer to 3:20 than 3:30.
Juxt - I too was wondering where you'd been at. Nice job on the speed work.
Sorry to those I missed..... I've been out of the loop for too long.
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My last post ended up being eerie timing. I got the call an hour later that Mom had really changed and she passed just as I got there. She's finally at peace and no longer has to struggle. Been a rough couple of months and my running has suffered, but I'm looking forward to hitting the reset button. I want to ease back into this and only have 11 weeks to go before Philly. So this should be interesting.
Ivan - Glad to see you back in the saddle and have no lingering effects. Great job nursing that injury.
Hang10 - Awesome job on the sand race. I had the exact reaction as MAC - I was super jealous when I read your RR. I love that kinda stuff.
shonuff - Great job doing the rebound right. Takes a lot of discipline...
koby - Hopefully the time off will do ya some good. I agree that the pain is different than just dead legs. Your body is asking for a break.
grue - I need to follow your lead and get back to doing yoga. I hate it, but it's awesome.
The_Man - So cool to hear about your son taking interest. Go ahead and be that competitive Dad.
Tri - You're rightfully staying conservative on your estimates, but I think you've got a strong chance at being closer to 3:20 than 3:30.
Juxt - I too was wondering where you'd been at. Nice job on the speed work.
Sorry to those I missed..... I've been out of the loop for too long.
-----------------------
My last post ended up being eerie timing. I got the call an hour later that Mom had really changed and she passed just as I got there. She's finally at peace and no longer has to struggle. Been a rough couple of months and my running has suffered, but I'm looking forward to hitting the reset button. I want to ease back into this and only have 11 weeks to go before Philly. So this should be interesting.
beer 302
Footballguy
Sorry for your loss Ned but there are times when it's a blessing. Glad you got to spend some quality time with her.2Y2BB - Congrats on that killer swim! You guys blow my mind with that stuff.
Ivan - Glad to see you back in the saddle and have no lingering effects. Great job nursing that injury.
Hang10 - Awesome job on the sand race. I had the exact reaction as MAC - I was super jealous when I read your RR. I love that kinda stuff.
shonuff - Great job doing the rebound right. Takes a lot of discipline...
koby - Hopefully the time off will do ya some good. I agree that the pain is different than just dead legs. Your body is asking for a break.
grue - I need to follow your lead and get back to doing yoga. I hate it, but it's awesome.
The_Man - So cool to hear about your son taking interest. Go ahead and be that competitive Dad.
Tri - You're rightfully staying conservative on your estimates, but I think you've got a strong chance at being closer to 3:20 than 3:30.
Juxt - I too was wondering where you'd been at. Nice job on the speed work.
Sorry to those I missed..... I've been out of the loop for too long.
-----------------------
My last post ended up being eerie timing. I got the call an hour later that Mom had really changed and she passed just as I got there. She's finally at peace and no longer has to struggle. Been a rough couple of months and my running has suffered, but I'm looking forward to hitting the reset button. I want to ease back into this and only have 11 weeks to go before Philly. So this should be interesting.
Running is probably the perfect thing for you now. I've found the solitude you get on a run really helps to focus your thoughts in times like these but also provides the physical distraction you need not to dwell on things. Odd dichotomy but cool nonetheless.
IvanKaramazov
Footballguy
Sorry for your loss, Ned.
PatriotJohn
Footballguy
sho nuff
Footballguy
Thanks Ned...it has taken a lot not to just pile on some miles and speed up here and there. But I know in the long run it will pay off. Now if I could just have the same discipline with some of the things I eat.
Sorry to hear about your mother...but good as you said that she is no longer suffering.
2Young2BBald
Footbaldguy
Very sorry for your loss Ned.
Juxtatarot
Footballguy
Sorry for your loss, Ned.
tri-man 47
Footballguy
My thoughts are with you, Ned. She's at peace now.
--
PatriotJohn - I agree that you can jump right back into your mileage. You still have a few weeks for some quality training.
--
PatriotJohn - I agree that you can jump right back into your mileage. You still have a few weeks for some quality training.
worrierking
Footballguy
Ned, so sorry about your mom. Take care.
prosopis
Arizona Chupacabra
That is way cool. You should always post it in that format.
prosopis
Arizona Chupacabra
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