Ran a 10k in June (3 Viewers)

[worrierking]

Wow MAC, awesome.

 

[gruecd]

Impressive, MAC.

 

[FUBAR]

Mac nice work.

How old are you and how long have you been running? Seems like you haven't approached your potential yet.

 

[MAC_32]

Mac nice work.

How old are you and how long have you been running? Seems like you haven't approached your potential yet.

30, been running since jr high but not seriously from 18-26. Never knew how to train before finding this thread last year. Still don't really know, but I am further along than when I found you guys.

 

[gruecd]

Temps for Minocqua starting to trend warmer. Now looking like morning temps in the mid- to upper 50s with highs in the mid 70s. A couple of days ago it was saying lower 50s with a high in the low 70s. Crap.

 

[koby925]

I don't even think Mac has to go nearly as far as some in here. Mac, I know adding more mileage for time constraints and injury concerns is tough, believe me. But if you bump your mileage to 30 or so a week, you will see great advances from 17-22 miles a week. You can get 30 with 5 days of running a week if one day is 7-8 miles and the rest are 5-6 with your mixture (that's obviously working) of tempo, intervals and regular runs. That one 7-8 miler a week would do wonders for maintaining stamina in 5ks.

 

[Hang 10]

Temps for Minocqua starting to trend warmer. Now looking like morning temps in the mid- to upper 50s with highs in the mid 70s. A couple of days ago it was saying lower 50s with a high in the low 70s. Crap.

 

[Sand]

So training on hills right now is just for GP and quasi-speed work.

Looking at the 2012 results, this looks like a fast course. Goals in order are 1. Finish 2. Sub 5:30, 3. Sub 5

I've also heard it is very flat. And the swim is timed with the tide, so it should be fast, as well.

Good luck on the sub-5. Gotta have a monster bike leg for that feat.

 

[sho nuff]

Temps for Minocqua starting to trend warmer. Now looking like morning temps in the mid- to upper 50s with highs in the mid 70s. A couple of days ago it was saying lower 50s with a high in the low 70s. Crap.

Did we expect the weather to stay perfect for a Grue race?

 

[Hang 10]

Temps for Minocqua starting to trend warmer. Now looking like morning temps in the mid- to upper 50s with highs in the mid 70s. A couple of days ago it was saying lower 50s with a high in the low 70s. Crap.

Did we expect the weather to stay perfect for a Grue race?

"Perfect" is the key word. Temp swings 2 degrees and all of a sudden his backside starts to pucker up.

 

[MAC_32]

I don't even think Mac has to go nearly as far as some in here. Mac, I know adding more mileage for time constraints and injury concerns is tough, believe me. But if you bump your mileage to 30 or so a week, you will see great advances from 17-22 miles a week. You can get 30 with 5 days of running a week if one day is 7-8 miles and the rest are 5-6 with your mixture (that's obviously working) of tempo, intervals and regular runs. That one 7-8 miler a week would do wonders for maintaining stamina in 5ks.

After last year's over training I'm not going to do 30 THIS year, but if all goes well this fall I will re-evaluate and consider expanding my weekly miles to that point for 2014. I'm just thinking of expanding to 23-25 mile weeks this fall though. I do cross training twice/week and I think that has aided tremendously in my gains so far this season. Those workouts are two miles of hill sprints, push up's, lunges, walking calf extensions, hip swings, mountain climbers, and burpees. If I continue to do that twice/week, two 3-4 mile runs (one recovery, one harder), one (easy-moderate) 5-6 mile run, and one (easy to moderate) 7-8 mile run that's between 23 and 25. I think that's a reasonable plan for this fall. I'm extra wary because of what happened last year and where I am physically right now, so I don't want to push the miles too much and screw up fall again. Next year? If this fall goes well? Cross training will still be a part of the plan, but I can see increasing the # of miles on my run days to get me to 30/week.

 

[Hang 10]

I don't even think Mac has to go nearly as far as some in here. Mac, I know adding more mileage for time constraints and injury concerns is tough, believe me. But if you bump your mileage to 30 or so a week, you will see great advances from 17-22 miles a week. You can get 30 with 5 days of running a week if one day is 7-8 miles and the rest are 5-6 with your mixture (that's obviously working) of tempo, intervals and regular runs. That one 7-8 miler a week would do wonders for maintaining stamina in 5ks.

After last year's over training I'm not going to do 30 THIS year, but if all goes well this fall I will re-evaluate and consider expanding my weekly miles to that point for 2014. I'm just thinking of expanding to 23-25 mile weeks this fall though. I do cross training twice/week and I think that has aided tremendously in my gains so far this season. Those workouts are two miles of hill sprints, push up's, lunges, walking calf extensions, hip swings, mountain climbers, and burpees. If I continue to do that twice/week, two 3-4 mile runs (one recovery, one harder), one (easy-moderate) 5-6 mile run, and one (easy to moderate) 7-8 mile run that's between 23 and 25. I think that's a reasonable plan for this fall. I'm extra wary because of what happened last year and where I am physically right now, so I don't want to push the miles too much and screw up fall again. Next year? If this fall goes well? Cross training will still be a part of the plan, but I can see increasing the # of miles on my run days to get me to 30/week.

That actually sounds real similar to my workout schedule this summer. About 20-25 miles of running and 4 days of WODs. Overall I'm in the best shape of my life.

 

[SteveC702]

Very nice run Mac. For someone in your situation I actually like the low-mileage approach. (although going up to 25-35 like you said shouldn't be stretching it). My HS team never did more than 35 mpw and I've only run about 30-45s faster on 3-4 times the training load. (although other factors as weight/age/consistency are also at play)

Koby-I am going to "do as I say" and take my advice that I gave you last week. I have a case of dead legs as well after my highest mileage week in a few months. (31 miles last week), so instead of training one more week and then taking next week off for our drive/move down to the lower-48, I am just going to take this week very easy. (maybe just run once with some friends since I told them I would before we move) and then take next week off, and effectively having a 2 week break.

 

[koby925]

Very nice run Mac. For someone in your situation I actually like the low-mileage approach. (although going up to 25-35 like you said shouldn't be stretching it). My HS team never did more than 35 mpw and I've only run about 30-45s faster on 3-4 times the training load. (although other factors as weight/age/consistency are also at play)

Koby-I am going to "do as I say" and take my advice that I gave you last week. I have a case of dead legs as well after my highest mileage week in a few months. (31 miles last week), so instead of training one more week and then taking next week off for our drive/move down to the lower-48, I am just going to take this week very easy. (maybe just run once with some friends since I told them I would before we move) and then take next week off, and effectively having a 2 week break.

I like the general approach also and I never did more than 35mpw in high school either.

Yeah, Steve, I have listened to everyone. I haven't run since last Monday. Did a couple water running/swimming sessions to take advantage of being on the ocean but that was it. My legs do feel a lot better I have to say. I'm kinda chomping at the bit to get going again. But I think I'm going to wait until Thursday or Friday

 

[gruecd]

Temps for Minocqua starting to trend warmer. Now looking like morning temps in the mid- to upper 50s with highs in the mid 70s. A couple of days ago it was saying lower 50s with a high in the low 70s. Crap.

Did we expect the weather to stay perfect for a Grue race?

"Perfect" is the key word. Temp swings 2 degrees and all of a sudden his backside starts to pucker up.

Note that I mentioned the trend warmer. Don't be an ###.

 

[FUBAR]

I don't even think Mac has to go nearly as far as some in here. Mac, I know adding more mileage for time constraints and injury concerns is tough, believe me. But if you bump your mileage to 30 or so a week, you will see great advances from 17-22 miles a week. You can get 30 with 5 days of running a week if one day is 7-8 miles and the rest are 5-6 with your mixture (that's obviously working) of tempo, intervals and regular runs. That one 7-8 miler a week would do wonders for maintaining stamina in 5ks.

After last year's over training I'm not going to do 30 THIS year, but if all goes well this fall I will re-evaluate and consider expanding my weekly miles to that point for 2014. I'm just thinking of expanding to 23-25 mile weeks this fall though. I do cross training twice/week and I think that has aided tremendously in my gains so far this season. Those workouts are two miles of hill sprints, push up's, lunges, walking calf extensions, hip swings, mountain climbers, and burpees. If I continue to do that twice/week, two 3-4 mile runs (one recovery, one harder), one (easy-moderate) 5-6 mile run, and one (easy to moderate) 7-8 mile run that's between 23 and 25. I think that's a reasonable plan for this fall. I'm extra wary because of what happened last year and where I am physically right now, so I don't want to push the miles too much and screw up fall again. Next year? If this fall goes well? Cross training will still be a part of the plan, but I can see increasing the # of miles on my run days to get me to 30/week.

That actually sounds real similar to my workout schedule this summer. About 20-25 miles of running and 4 days of WODs. Overall I'm in the best shape of my life.

Sounds about right. i did cross fit and ran short for speed last year in Afghanistan, dropped a couple minutes off my 5k despite adding ten pounds.

 

[FUBAR]

So training on hills right now is just for GP and quasi-speed work.

Looking at the 2012 results, this looks like a fast course. Goals in order are 1. Finish 2. Sub 5:30, 3. Sub 5

I've also heard it is very flat. And the swim is timed with the tide, so it should be fast, as well.

Good luck on the sub-5. Gotta have a monster bike leg for that feat.

Thanks. Its not for a while yet.

I need to get faster swimming.

 

[tri-man 47]

So training on hills right now is just for GP and quasi-speed work.

Looking at the 2012 results, this looks like a fast course. Goals in order are 1. Finish 2. Sub 5:30, 3. Sub 5

I've also heard it is very flat. And the swim is timed with the tide, so it should be fast, as well.

Good luck on the sub-5. Gotta have a monster bike leg for that feat.

Thanks. Its not for a while yet.

I need to get faster swimming.

Or, to a degree, it's less about fast swimming as it is the ability to feel strong and in control coming out of the swim.

 

[FUBAR]

So training on hills right now is just for GP and quasi-speed work.

Looking at the 2012 results, this looks like a fast course. Goals in order are 1. Finish 2. Sub 5:30, 3. Sub 5

I've also heard it is very flat. And the swim is timed with the tide, so it should be fast, as well.

Good luck on the sub-5. Gotta have a monster bike leg for that feat.

Thanks. Its not for a while yet.I need to get faster swimming.

Or, to a degree, it's less about fast swimming as it is the ability to feel strong and in control coming out of the swim.

Hasn't been much of a problem in past tri's, but i would like to drop a few minutes without exhausting too much energy.

 

[Sand]

Cracking ride tonight. For some reason the jets were turned on. Typical course - but the power was well up, hitting 243w average and 261w normalized for the good 40 minutes. Four PRs and a lot of almosts randomly in there - we were flying. Averaged 20+mph with 1700ft of climbing in there. That ain't too shabby.

And as usual I'll get some good sleep tonight!

 

[SteveC702]

Cracking ride tonight. For some reason the jets were turned on. Typical course - but the power was well up, hitting 243w average and 261w normalized for the good 40 minutes. Four PRs and a lot of almosts randomly in there - we were flying. Averaged 20+mph with 1700ft of climbing in there. That ain't too shabby.

And as usual I'll get some good sleep tonight!

Don't really understand this, but "4 PRs" has to be good right?! Solid work man.

 

[Sand]

Cracking ride tonight. For some reason the jets were turned on. Typical course - but the power was well up, hitting 243w average and 261w normalized for the good 40 minutes. Four PRs and a lot of almosts randomly in there - we were flying. Averaged 20+mph with 1700ft of climbing in there. That ain't too shabby.

And as usual I'll get some good sleep tonight!

Don't really understand this, but "4 PRs" has to be good right?! Solid work man.

PR = personal record. Those PRs were on roads that I've ridden 30-50 times, so pretty good stuff.

 

[SteveC702]

lol, I understand the PR part (just not the rest of the biking data, although I know 20+mph with those elevation change is more than solid)

 

[Sand]

lol, I understand the PR part (just not the rest of the biking data, although I know 20+mph with those elevation change is more than solid)

Sorry, I guess I needed my morning coffee!

 

[2Young2BBald]

lol, I understand the PR part (just not the rest of the biking data, although I know 20+mph with those elevation change is more than solid)

Sorry, I guess I needed my morning coffee! HGH.

Fixed.

 

[beer 302]

Cracking ride tonight. For some reason the jets were turned on. Typical course - but the power was well up, hitting 243w average and 261w normalized for the good 40 minutes. Four PRs and a lot of almosts randomly in there - we were flying. Averaged 20+mph with 1700ft of climbing in there. That ain't too shabby.

And as usual I'll get some good sleep tonight!

So explain (if possible to a newb) this watts thing. Since I've spent the last month on the stationary bike I've been keeping an eye on watts as opposed to RPM's or the other typical categories available since I see you guys talking about it here all the time.

 

[Sand]

Cracking ride tonight. For some reason the jets were turned on. Typical course - but the power was well up, hitting 243w average and 261w normalized for the good 40 minutes. Four PRs and a lot of almosts randomly in there - we were flying. Averaged 20+mph with 1700ft of climbing in there. That ain't too shabby.

And as usual I'll get some good sleep tonight!

So explain (if possible to a newb) this watts thing. Since I've spent the last month on the stationary bike I've been keeping an eye on watts as opposed to RPM's or the other typical categories available since I see you guys talking about it here all the time.

Power = force over time. So basically how much force you can sustain over a period of time. Outdoors cycling is so variable as to the speed to you attain - wind, drafting, equipment, etc. all obscure what you are really doing. Speed is relatively useless in self assessment. Power cuts through all that and gives you an idea of really how much effort you were putting out. This chart gives you an idea of what different classes of riders can put out.

 

[BassNBrew]

Cracking ride tonight. For some reason the jets were turned on. Typical course - but the power was well up, hitting 243w average and 261w normalized for the good 40 minutes. Four PRs and a lot of almosts randomly in there - we were flying. Averaged 20+mph with 1700ft of climbing in there. That ain't too shabby.

And as usual I'll get some good sleep tonight!

So explain (if possible to a newb) this watts thing. Since I've spent the last month on the stationary bike I've been keeping an eye on watts as opposed to RPM's or the other typical categories available since I see you guys talking about it here all the time.

Watts is a measurement of power. On a bike you can't use speed (because it is impacted by wind, aerodynamics, drafting, and terrain/elevation) to measure the quality of your workout. 300 watts on a TT bike with a wind at my back on flat terrain might yield 26 mph. 300 watts on a 2% grade into the wind on a road bike would net closer to 18 mph.

 

[[icon]]

Okay need some guidance guys

The Basics:

• Doing C25k training for my first race, a 4 miler that is now 3 weeks out.

• 5 weeks ago on Week 1 Day 1 I struggled with running a min straight (run 1min / walk 1.5 min / repeat)

• Yesterday ran W5D2 (run 8 walk 5 run 8) and ran very strong. On my second 8 min run I held a comfortable 9min/mi pace and felt like I could have easily kept going when the app told me to cool down.

• Currently on W5 D3 (tomorrow) which is a 20min run (5 min warm/cool walk)

I am not feeling any pain. A little tenderness on the front of my left knee below the kneecap (Chronic tendonitis from kickball/softball and being 50lbs heavier for years) that is easily remedied with a knee strap. Outside that I'm feeling fantastic.

The Question:
A friend (runner) of my GFs is concerned about my pace of advancement. She's hearing me setting goals like 35-36min for the 4 miler and telling my GF that I'm going to hurt myself and I'm increasing my pace too quickly. I wanted to get you guys' thoughts.

Physically I'm in pretty good shape. 37yo 6' 205lbs of which a LOT is leg muscle from cycling. I've always played sports (baseball, lacrosse, some soccer, mountain biking) and even in my horribly out of shape phase the last few years I've been fairly active playing softball or similar 2x a week.

Listening to my body, I feel fantastic. Short of that mild tenderness I don't FEEL like I'm pushing anything... but her concerns have me curious. What are you guys thoughts?

Thanks for helping the n00b out. This really becoming a LOT of fun. GF got me some great running shorts/shirts/socks that have made a pretty big comfort difference. Its' surprising how much of a difference good gear can make in a simple sport like running.

 

[sho nuff]

Increasing pace should not be the concern if its a comfortable pace for you.

The bigger worry is increasing mileage too much at a time...or running too many runs at a high pace and not enough slower paced stuff to build endurance.

So on pace...good workout/endurance pace is something comfortable where you feel you could have a conversation with someone running with you. Clearly being able to talk to them.

Other paces Ive heard as far as guidance that is not heart rate related...but can be explained. A "tempo" pace is something more where you can talk in smaller, shorter sentences. Asking something like...Are you ok...is this pace good.

Its comfortably uncomfortable. Its supposed to be a bit hard...but not overly taxing on your breath and heart.

Then you have your speed workout paces...which you likely are not going to get into in that plan. More of a pace that hurts..much harder to talk in even shorter sentences. Should be very hard...get you breathing heavy and your HR up.

If a 9 minute pace is comfortable to you as far as conversational...then fine. Everyone is different.

My pacing took off in the early stages because, like you, it was a struggle early on to just get back to running again. Had to build up that endurance a little at a time.

Now that I have reached a certain point...yes, pushing too hard at a pace could lead to diminished gains or injury because Im already performing at a pace that is right for me...but as I build more endurance and lose more weight...those paces will come down some (especially when the weather cools).

 

[[icon]]

Gotcha! Thanks... yes I think 9min/mile is a "tempo" pace for me right now. I can exchange sentences but certainly am not fully conversational. That said 2 weeks ago I'd feel like even saying a full sentence would put me in an O2 hole that would take a minute+ to dig out of. Now that's definitely not the case... partially due to gains and pacing, and partially due to improved breathing technique (much deeper now).

I'm not straying from the C25K program, so I'm hoping the distance increases aren't too crazy. It seems at this stage they break the week into 3 runs:

D1: Easy : this week was Run 5 / walk 3 / Run 5 / Walk 3 / Run 5

D2 : Increasing: this week was Run 8 / walk 5 / Run 8

D3 : Tough Day : this week is run 20

 

[worrierking]

(icon), I think you are fine. Congratulations on your progress. My only advice would be that you could easily slow down a bit and not harm your progress at all. You don't have to, but if you want to continue making gains long term, you are going to have to find that slow aerobic pace and eventually do a large percentage of your running at that slow pace. It is very difficult for men who have always been active to participate in any activity without pushing it. It's what has been ingrained in us from our first athletic endeavors as kids. Women don't seem to have that trouble (to my wife running slow is like shopping, it comes naturally).

Great job and keep us informed.

 

[sho nuff]

Echo what worrierking said...if 9 min/mile is your tempoish pace...slow down a bit on some of those runs. Don't do too many runs at that tempo pace...1 per week is about all I would do (instead of any other speedwork with what you are doing).

 

[2Young2BBald]

Listening to my body, I feel fantastic. Short of that mild tenderness I don't FEEL like I'm pushing anything... but her concerns have me curious. What are you guys thoughts?

I'd begin icing that knee post workout every day, not just the days its sore. I've bought a couple of those freezeable pads on Amazon that you can wrap on with an ace bandage. When I am really sore, typically my right calf, I'll ice it for 20 to 30 minutes several times a day.

 

[[icon]]

You guys rule... thanks so much for the guidance.

So, assuming that my training weeks are going to look like this going forward:

D1: Easy : this week was Run 5 / walk 3 / Run 5 / Walk 3 / Run 5

D2 : Increasing: this week was Run 8 / walk 5 / Run 8

D3 : Tough Day : this week is run 20

Would you say tempo runs should be day 2 then maybe work in some speed work on the middle section of day 1 (press my pace) and just take D3 at a "casual/conversational" pace?

Sorry...last question..just want to make sure I balance this out and do things correctly. Thanks!

And roger that on the icing of the knee. I've got ice packs. I'll start doing that after every run.

 

[MAC_32]

If I remember right, couch to 5k only has you running 3 times per week. If that's the case I disagree about slowing down, as long as your knee issue doesn't continue/worsen. Your risk of over training is very small when you're not running back to back days. Once you finish the program, if you decide to try to continue to improve, you will need to vary up the workout speeds as the others have suggested, especially if you run more times/week. The idea of couch to 5k is to intro running - just go, don't think. It's designed so if done properly and with proper form you won't hurt yourself.

If you were new to exercise I'd be more cautious, but given your history I think you're fine and it makes perfect sense why you transitioned so quickly.

 

[sho nuff]

You guys rule... thanks so much for the guidance.

So, assuming that my training weeks are going to look like this going forward:

D1: Easy : this week was Run 5 / walk 3 / Run 5 / Walk 3 / Run 5

D2 : Increasing: this week was Run 8 / walk 5 / Run 8

D3 : Tough Day : this week is run 20

Would you say tempo runs should be day 2 then maybe work in some speed work on the middle section of day 1 (press my pace) and just take D3 at a "casual/conversational" pace?

Sorry...last question..just want to make sure I balance this out and do things correctly. Thanks!

And roger that on the icing of the knee. I've got ice packs. I'll start doing that after every run.

Being new to running again...Id probably skip speedwork for this race.

Tempo once a week is ok...thats as much "speedwork" as I would do.

Day 3 should be all slower miles...day 1 the same way if you are going to add in some tempo as part of the 8 minutes of day 2.

 

[gruecd]

OK, so regarding Naperville....

Jux, Annyong, and tri-man - I haven't actually registered for the race yet, but I did book a hotel room this morning (Chicago Marriott Naperville, only $71 on Hotwire and just a couple of minutes away from the race). The GF will be coming with me. Does anyone have any suggestions regarding a restaurant for dinner on Saturday night? How about Lou Malnati's in downtown Naperville??

 

[Hang 10]

You guys rule... thanks so much for the guidance.

So, assuming that my training weeks are going to look like this going forward:

D1: Easy : this week was Run 5 / walk 3 / Run 5 / Walk 3 / Run 5

D2 : Increasing: this week was Run 8 / walk 5 / Run 8

D3 : Tough Day : this week is run 20

Would you say tempo runs should be day 2 then maybe work in some speed work on the middle section of day 1 (press my pace) and just take D3 at a "casual/conversational" pace?

Sorry...last question..just want to make sure I balance this out and do things correctly. Thanks!

And roger that on the icing of the knee. I've got ice packs. I'll start doing that after every run.

Definitely don't worry about speed or tempo stuff until you can run continuously.

 

[Juxtatarot]

OK, so regarding Naperville....

Jux, Annyong, and tri-man - I haven't actually registered for the race yet, but I did book a hotel room this morning (Chicago Marriott Naperville, only $71 on Hotwire and just a couple of minutes away from the race). The GF will be coming with me. Does anyone have any suggestions regarding a restaurant for dinner on Saturday night? How about Lou Malnati's in downtown Naperville??

Fine by me.

 

[MAC_32]

Man, maintaining focus during recovery runs is harder than the last mile of an actual race.

 

[Juxtatarot]

So, when we talk about the suck index, we acknowledge that temperature is worse than dew point, right? Ran this afternoon with a 140 suck index (temp 72, dew point 68). That wasn't nearly as bad as running in, like, temp 80, dew point 60.

 

[MAC_32]

So, when we talk about the suck index, we acknowledge that temperature is worse than dew point, right? Ran this afternoon with a 140 suck index (temp 72, dew point 68). That wasn't nearly as bad as running in, like, temp 80, dew point 60.

i don't notice a difference in performance, but I am much more miserable in the cooler more humid weather.

 

[FUBAR]

Rode in to work again this morning.

Is it just me or is it harder to go 20 in the morning and 30 in the evening, vs 50 at once?

Suck index of 155 doesn't help, but it's saddle soreness too.

 

[tri-man 47]

If I remember right, couch to 5k only has you running 3 times per week. If that's the case I disagree about slowing down, as long as your knee issue doesn't continue/worsen. Your risk of over training is very small when you're not running back to back days. Once you finish the program, if you decide to try to continue to improve, you will need to vary up the workout speeds as the others have suggested, especially if you run more times/week. The idea of couch to 5k is to intro running - just go, don't think. It's designed so if done properly and with proper form you won't hurt yourself.

If you were new to exercise I'd be more cautious, but given your history I think you're fine and it makes perfect sense why you transitioned so quickly.

I agree with this. The biking, as noted, has built strong leg muscles. The challenge of newbie running is that the muscles and supporting VO2 system aren't developed enough. But you have a base, all be it from another discipline. When you get there, the long, slow runs build up the body's ability to fuel (deliver oxygen to) the muscles. For now, enjoy your running and do well on the 4 miler! One caution: Don't expect improvement over the final 7-10 days. That's a time to stay sharp and get some rest.

 

[[icon]]

Rode in to work again this morning.

Is it just me or is it harder to go 20 in the morning and 30 in the evening, vs 50 at once?

Suck index of 155 doesn't help, but it's saddle soreness too.

I guess it's bad here... looks like we have a "suck index" of 165-170 here midday or so... 90s with dew points in the 70s. ugh. Looks like it will be 160 when I run tomorrow at 6pm. Wheee memphis.

 

[Sand]

Rode in to work again this morning.

Is it just me or is it harder to go 20 in the morning and 30 in the evening, vs 50 at once?

Suck index of 155 doesn't help, but it's saddle soreness too.

I guess it's bad here... looks like we have a "suck index" of 165-170 here midday or so... 90s with dew points in the 70s. ugh. Looks like it will be 160 when I run tomorrow at 6pm. Wheee memphis.

That is past my limit - I'll go to about 155, but find that above that I really suffer. As much as I hate the treadmill I will hit that up instead. In fact, I did that yesterday and squeezed in three miles. Today I got rained/lightninged out of a bike and swim, so I guess my taper has started. I'll be getting to the start line pretty darn fat and rested.

 

[Ned]

Man, maintaining focus during recovery runs is harder than the last mile of an actual race.

c'mon man, it's not that bad. I used to hate them, but now they're one of my favorite runs after figuring it all out. Tri put it best after a recovery run recently... 'I feel like I'm blood doping'. :zen:

 

[Ned]

You guys rule... thanks so much for the guidance.

So, assuming that my training weeks are going to look like this going forward:

D1: Easy : this week was Run 5 / walk 3 / Run 5 / Walk 3 / Run 5

D2 : Increasing: this week was Run 8 / walk 5 / Run 8

D3 : Tough Day : this week is run 20

Would you say tempo runs should be day 2 then maybe work in some speed work on the middle section of day 1 (press my pace) and just take D3 at a "casual/conversational" pace?

Sorry...last question..just want to make sure I balance this out and do things correctly. Thanks!

And roger that on the icing of the knee. I've got ice packs. I'll start doing that after every run.

Definitely don't worry about speed or tempo stuff until you can run continuously.

Agree x1000. Forget speed or tempo runs all together until you've got a good endurance base. You're going to get the best bang for the buck while keeping the injury risk low by running everything at a conversational pace.

 

[Hang 10]

Anyone racing this weekend?? A buddy of mine just talked me into running another 8K tomorrow. Not sure what kind of goal I have for this race. I'm doing a rock n roll half next weekend but it's not really an "A" race anyways. I guess I'll just see how I feel in the AM.