Ran a 10k in June (4 Viewers)

[SFBayDuck]

Last long run of the training cycle this morning. I got up a little earlier than usual and was out the door just after 5:00, with the headlamp on for the first time since last winter. Whether it was the 10 miles I ran Thursday or the 90 minute massage I had yesterday, my left quad was feeling a little off - the Brits would call it a "niggle". So while the original goal was a 20 miler, with exactly three weeks to the 50 miler I decided to be careful and conservative and not push it too much.

I actually ran on the roads (gasp!) for about 4 miles to a trail head a little further away, throwing down sub-11:00s (the raw speed I have!), then stayed on a fireroad running in the moonlight up a 400' climb, and turned around at the top to see the sun starting to peak out a bit. It was up another couple of hundred feet to the lakes I run around all the time, and now light enough to hit the singletrack. It was amazing that a place I run multiple times per week can look so different at times, and today was amazing - I stopped for a good minute just soaking in that view. Then back down the trail, around another lake - and then the skies just opened. I ducked under a tree for a minute to see if it would pass through or let up, but once I realized it wasn't I trudged on.

I was feeling really good but the quad was still a bit off so I decided, and not just because I was more soaked than Gru on an August run, to cut the run a little short. Slipped and slid down a really steep section of trail, back on to the road for a final mile back home and very satisfying 17 miler.

 

[Hang 10]

Ran with a buddy of mine today that's quite fast. Had 10 miles scheduled for today. My friend says we'll go out 5 easy and then finish with 5 hard. Apparently, easy is averaging 7:40's and hard was 7 flat. Overall averaged 7:29 for 10. I'm beat. :weary:

 

[FUBAR]

I hardly dare run without them now. I find them very beneficial.

Prosopis, if you find a knot that you can't roll out with the stick, you could just manually work on that spot. One approach is to just press hard on it for several seconds (yes, it will hurt) and promote blood flow there. Enjoy the weekend lunges!

Big fan of the compression sleeves since the calf injury earlier this yearProsopis, I'll second tri-man's recommendation. The PT I'm going to is a queen at finding "that" spot and just burying me by pressing on it. Work it around a little as you press on it andafter a while you'll feel it begin to loosen up or completely disappear. You can't press too hard.

So I looked back on my logs a few days ago for last year and I discovered an elementary thing that (knock on wood) seems to be helping me. Last year I was wearing the compression socks regularly after runs and during the day at work. I haven't been doing that this year. Maybe because it has been so humid that I stank them up or it slipped my mind. But I went back to doing this the last couple days and my legs have felt a whole lot better. Maybe it's in my head or coincidence, but I'm latching onto it.

Thanks. Always wondered if the socks were worth while.

I would not be caught dead wearing those in public, but my calves have been tight for the last 2 weeks and I don't think I can afford to keep getting weekly massages, so it may be time to take the plunge on these and see if they work out. Koby I think you should get a kickback from runningwarehouse for my next purchase that I'm about to make...

Sleep in them. Seriously.

What Ned said. When I was hurt i wore them 24/7 and I'd credit that to speed along recovery. Wore em to work, the store, church, bed, wherever. Really noticed a big difference running but their biggest benefit was probably afterwards helping to concentrate blood flow in that area.

Do the leggings work as well? My calves are usually fine, but my quads could use some help.

 

[FUBAR]

Volunteered at our running club's booth at the race expo last night. Had a woman come up and tell me that she ran with my pacing group last year and that "thanks to me," she qualified for Boston. That's a good feeling right there.

That is awesome. Damn, I am sissy enough I may have teared up if I ever did something like that for a person.Prince Myshkin really put it well above. I would never be where I am if not for Grue and many others in here.

* Even though I know what Grue looks like I am starting to picture him as Grue from Despicable me in this thread. Only because of the name Grue

I'm picturing you as a minion.

 

[Annyong]

Picked up a Jeep Jogging stroller (Jeep makes strollers? Lol) off Craigslist this week and took my 2 year old out for a short run yesterday. Holy hell, that was a tough 2.5 miles. Not sure if it was the extra 35-40lbs I was running with, or if my legs were still tired from the HM on Sunday, or the steady penis wind in my face at each turn. Averaged about 8:25/mile and was gassed. Kid had fun though.

 

[FUBAR]

Picked up a Jeep Jogging stroller (Jeep makes strollers? Lol) off Craigslist this week and took my 2 year old out for a short run yesterday. Holy hell, that was a tough 2.5 miles. Not sure if it was the extra 35-40lbs I was running with, or if my legs were still tired from the HM on Sunday, or the steady penis wind in my face at each turn. Averaged about 8:25/mile and was gassed. Kid had fun though.

penis wind

 

[Annyong]

I've also been made aware that saying dickface is allowed here, so I got that going for me.

 

[beer 302]

Do the leggings work as well? My calves are usually fine, but my quads could use some help.

I read a lot about compression gear when I was buying the stuff and like anything I think you can find research to support or put down the usefulness of the gear. More often than naught I found that pretty much any compression gear was beneficial to overall health and healing to the runner. They make compression gear for every part of the body (except maybe Annyong's favorite part) but you may want to look into compression tights that would cover thighs & calves. Of course if you're totally secure in your manhood you could rock the compression nickers.

 

[Sand]

Do the leggings work as well? My calves are usually fine, but my quads could use some help.

I read a lot about compression gear when I was buying the stuff and like anything I think you can find research to support or put down the usefulness of the gear. More often than naught I found that pretty much any compression gear was beneficial to overall health and healing to the runner. They make compression gear for every part of the body (except maybe Annyong's favorite part) but you may want to look into compression tights that would cover thighs & calves. Of course if you're totally secure in your manhood you could rock the compression nickers.

I love my quad compression sleeves. A lot less hot than leggings and they work great after a hard bike.

 

[prosopis]

Volunteered at our running club's booth at the race expo last night. Had a woman come up and tell me that she ran with my pacing group last year and that "thanks to me," she qualified for Boston. That's a good feeling right there.

That is awesome. Damn, I am sissy enough I may have teared up if I ever did something like that for a person.Prince Myshkin really put it well above. I would never be where I am if not for Grue and many others in here.

* Even though I know what Grue looks like I am starting to picture him as Grue from Despicable me in this thread. Only because of the name Grue

I'm picturing you as a minion.

You would not be far off.

 

[gruecd]

Volunteered at our running club's booth at the race expo last night. Had a woman come up and tell me that she ran with my pacing group last year and that "thanks to me," she qualified for Boston. That's a good feeling right there.

That is awesome. Damn, I am sissy enough I may have teared up if I ever did something like that for a person.Prince Myshkin really put it well above. I would never be where I am if not for Grue and many others in here.

* Even though I know what Grue looks like I am starting to picture him as Grue from Despicable me in this thread. Only because of the name Grue

I'm picturing you as a minion.

You would not be far off.

You can both suck my dickface. (Thanks, Annyong)

 

[Prince Myshkin]

hoping everybody else has more success than me today.

pain on the very first step. took 2 more jut to be sure and then shut it down. very frustrated...

 

[prosopis]

hoping everybody else has more success than me today.

pain on the very first step. took 2 more jut to be sure and then shut it down. very frustrated...

bummer

 

[SFBayDuck]

hoping everybody else has more success than me today.

pain on the very first step. took 2 more jut to be sure and then shut it down. very frustrated...

Ugggh, been there. Did you KT tape it first? Did it hurt just walking or once you started running?

 

[Prince Myshkin]

hoping everybody else has more success than me today.

pain on the very first step. took 2 more jut to be sure and then shut it down. very frustrated...

Ugggh, been there. Did you KT tape it first? Did it hurt just walking or once you started running?

Yes on the KT tape. It didn't hurt walking (although my big toe on that foot did hurt a little while walking), but as soon as I took my first step running it hurt.

 

[Ned]

hoping everybody else has more success than me today.

pain on the very first step. took 2 more jut to be sure and then shut it down. very frustrated...

Ugggh, been there. Did you KT tape it first? Did it hurt just walking or once you started running?

Yes on the KT tape. It didn't hurt walking (although my big toe on that foot did hurt a little while walking), but as soon as I took my first step running it hurt.

Ugh. Hang in there buddy.

 

[Ned]

Felt a lot better this weekend, but bonked on my 18/10 MP run this morning. HR was elevated from the start and my energy quickly dissipated. Could only manage 8:30s from miles 9-15 and then shut it down. Shuffled my weak ### home and finished the 18. Went right back to bed for a 2 hour nap. I'll hang my hat on being able to finish 18 while still sick and call it a day.

Anxious to hear how Tri did.

 

[Hang 10]

Felt a lot better this weekend, but bonked on my 18/10 MP run this morning. HR was elevated from the start and my energy quickly dissipated. Could only manage 8:30s from miles 9-15 and then shut it down. Shuffled my weak ### home and finished the 18. Went right back to bed for a 2 hour nap. I'll hang my hat on being able to finish 18 while still sick and call it a day.

Anxious to hear how Tri did.

His facebook page says, 3:33. Great job, tri-man.

 

[beer 302]

Nice job tri-man!!!!

 

[FUBAR]

Felt a lot better this weekend, but bonked on my 18/10 MP run this morning. HR was elevated from the start and my energy quickly dissipated. Could only manage 8:30s from miles 9-15 and then shut it down. Shuffled my weak ### home and finished the 18. Went right back to bed for a 2 hour nap. I'll hang my hat on being able to finish 18 while still sick and call it a day.

Anxious to hear how Tri did.

His facebook page says, 3:33. Great job, tri-man.

Great time

 

[tri-man 47]

Fox Valley Marathon

3:33 (PR by over three minutes), avg HR of 165, 4th in AG (arrgh)

Pre-race routines were normal, but became very rushed. My race crew (my daughter) was sick on Saturday, and we made a game-time decision early this a.m. that she'd be better off staying home. Sorting that out and making some fluid adjustments resulted in me leaving home at least 15 minutes late. After an hour drive, I arrived and parked about a half-mile away with 20 minutes to spare. Grabbed my gear check bag and started jogging over ..only to realize I forgot to grab my fuel belt and bottles out of the car. Loop back (up a hill) and do it again. I arrived near the start ten minutes before the gun. Caught a porta-potty quick (short lines, fortunately), did my gear check, took a couple minutes to collect myself, and we were off. HR at the start line was normal.

They had a nice post-race system of printing our results. Their data:

First HM split: 1:45:06 - 8:02 pace (rank: 267)

Second HM split: 1:48:24 - 8:17 pace (rank: 181)

Last 10K: 52:57 - 8:33 pace (rank: 166)

My data:

First 10 miles: 8:02 pace, HR 159

Second 10 miles: 8:02 pace, HR 165

Then I obviously struggled to some degree over the final six miles

My focus was on HR while keeping an eye on pace. I'd talked to Ned this week, and we shared thoughts of doing exactly what happened from a HR perspective - keep it in the 150s through about ten miles, let it climb into the 160s for the next ten, then let it move higher in the final 10K when the desire is to just push it in. My HR was in the low-mid-high 170s over the final miles. The 165 average HR happens to match my Boston HR from 2011 (comparably, three weeks ago I averaged 167 while struggling with humidity). Interestingly, the HR seemed to move higher around crowds and water stations. I believe the stimuli, while motivating, has a negative effect on the HR. (I've argued the constant stimuli of Boston affects the HR in this way, which is a part of what makes Boston hard.) When I looked at HR in the first mile, it was around 160. Dang it! I spent the next few miles controlling the pace, breathing steady, and keeping the HR in the mid/high 150s while generally running about an 8:00 pace. [Funny story: Several miles in, two guys pass me as they discuss their pace. Guy1: "I feel relaxed." Guy2: "Hey we're still talking." I blew by them both around mile 21.] The pace felt good and miles cruised along well. I spent some middle miles in a small pack, and even spent about a mile shadow-running step-for-step behind another guy, all of which helped.

So all in all, a good race ..always nice to PR. Also, gratifying to me to know I ran a BQ-6. It was just tough timing for me with Boston registrations this year.

 

[Ned]

Fox Valley Marathon

3:33 (PR by over three minutes), avg HR of 165, 4th in AG (arrgh)

Pre-race routines were normal, but became very rushed. My race crew (my daughter) was sick on Saturday, and we made a game-time decision early this a.m. that she'd be better off staying home. Sorting that out and making some fluid adjustments resulted in me leaving home at least 15 minutes late. After an hour drive, I arrived and parked about a half-mile away with 20 minutes to spare. Grabbed my gear check bag and started jogging over ..only to realize I forgot to grab my fuel belt and bottles out of the car. Loop back (up a hill) and do it again. I arrived near the start ten minutes before the gun. Caught a porta-potty quick (short lines, fortunately), did my gear check, took a couple minutes to collect myself, and we were off. HR at the start line was normal.

They had a nice post-race system of printing our results. Their data:

First HM split: 1:45:06 - 8:02 pace (rank: 267)

Second HM split: 1:48:24 - 8:17 pace (rank: 181)

Last 10K: 52:57 - 8:33 pace (rank: 166)

My data:

First 10 miles: 8:02 pace, HR 159

Second 10 miles: 8:02 pace, HR 165

Then I obviously struggled to some degree over the final six miles

My focus was on HR while keeping an eye on pace. I'd talked to Ned this week, and we shared thoughts of doing exactly what happened from a HR perspective - keep it in the 150s through about ten miles, let it climb into the 160s for the next ten, then let it move higher in the final 10K when the desire is to just push it in. My HR was in the low-mid-high 170s over the final miles. The 165 average HR happens to match my Boston HR from 2011 (comparably, three weeks ago I averaged 167 while struggling with humidity). Interestingly, the HR seemed to move higher around crowds and water stations. I believe the stimuli, while motivating, has a negative effect on the HR. (I've argued the constant stimuli of Boston affects the HR in this way, which is a part of what makes Boston hard.) When I looked at HR in the first mile, it was around 160. Dang it! I spent the next few miles controlling the pace, breathing steady, and keeping the HR in the mid/high 150s while generally running about an 8:00 pace. [Funny story: Several miles in, two guys pass me as they discuss their pace. Guy1: "I feel relaxed." Guy2: "Hey we're still talking." I blew by them both around mile 21.] The pace felt good and miles cruised along well. I spent some middle miles in a small pack, and even spent about a mile shadow-running step-for-step behind another guy, all of which helped.

So all in all, a good race ..always nice to PR. Also, gratifying to me to know I ran a BQ-6. It was just tough timing for me with Boston registrations this year.

Great job! PRing on such short rest is amazing. Looks like HR is exactly where it should've been.

 

[prosopis]

Nice race Tri man

 

[Hang 10]

Oh ho hum....just ran my marathon PR and it was boston qualifying time.

 

[Juxtatarot]

Great job, Tri-man!

 

[Prince Myshkin]

great job, tri!

 

[sho nuff]

Great race tri.

 

[FUBAR]

Oh ho hum....just ran my marathon PR and it was boston qualifying time.

act like you've been there before.

 

[SteveC702]

great job, tri!

Great job Tri, Boston 2015?

 

[Annyong]

Nice work triple man

 

[Sand]

Fox Valley Marathon

3:33 (PR by over three minutes), avg HR of 165, 4th in AG (arrgh)

So all in all, a good race ..always nice to PR. Also, gratifying to me to know I ran a BQ-6. It was just tough timing for me with Boston registrations this year.

Way beyond a good race. That's a superlative effort.

 

[parasaurolophus]

Nice work tri man. Especially considering it was three weeks after another marathon and dealing with some pre race frustration.

Strange week for me this week.

Mon- Swam 550 meters

Tuesday-4 miles

Wednesday-6 miles

Thurs-swam 800 meters

Fri- 8 miles

Sat-rest

Sunday-20 miles

Need some advice fellas. Many months ago I registered for the Twin Cities Marathon. It is two weeks from today. I havent mentioned it to anybody. My wife found out when the registration packet came. My sister(who I will be running with) found out when she saw my name on the registration list. I didnt want to say anything because I wasnt sure I was going to be able to do it. After running 20 today I am confident I will be able to do it, barring injury.

I have never run one before so I would like some input on a taper plan. One wrinkle is that I am signed up for a 10k this coming saturday. I offered to pace somebody that has a goal of 9min/mile and I dont want to back out on him.

 

[tri-man 47]

Oh ho hum....just ran my marathon PR and it was boston qualifying time.

Yeah, didn't mean to sound so casual. I guess my mind was hung up on the couple sluggish miles at the end and missing the AG. It was rewarding to do what I was unable to do three weeks ago. Anyway, thanks, all.

I see per FB that gruecd did a spot-on job pacing his 3:40 group at his Fox Cities Marathon.

eta: parasaur, I think you'd be fine to pace a 10K ...just a final pace run for you. Unless you're trying to attack it hard, is shouldn't have negative effects on your recently announced marathon!

 

[Juxtatarot]

Nice work tri man. Especially considering it was three weeks after another marathon and dealing with some pre race frustration.

Strange week for me this week.

Mon- Swam 550 meters

Tuesday-4 miles

Wednesday-6 miles

Thurs-swam 800 meters

Fri- 8 miles

Sat-rest

Sunday-20 miles

Need some advice fellas. Many months ago I registered for the Twin Cities Marathon. It is two weeks from today. I havent mentioned it to anybody. My wife found out when the registration packet came. My sister(who I will be running with) found out when she saw my name on the registration list. I didnt want to say anything because I wasnt sure I was going to be able to do it. After running 20 today I am confident I will be able to do it, barring injury.

I have never run one before so I would like some input on a taper plan. One wrinkle is that I am signed up for a 10k this coming saturday. I offered to pace somebody that has a goal of 9min/mile and I dont want to back out on him.

If you can run 20 during training you'll be fine on race day. And there's nothing like the motivation of a first marathon! I agree with Tri-man. A 10K 8 days before (even all out) is fine as long as you take it easy the rest of the week.

 

[koby925]

Great job, Triman!

 

[PatriotJohn]

As some of you may have followed, I was not able to run the Air Force HM on Saturday due to heel bursitis. My wife, even with less training than usual the last 2-3 weeks (because I wasnt out there to run with her) beat her last year by 9 minutes and finished in 2:46. My stepson (20yo with NO training) finished in 2:26, and my 71yo MIL walked her first 10K in 2:09. My original plan was to lose weight (am at 228 now and ran last years HM at 217 and the HM in 05 at 203) so I can not have my body take as much of a pounding for next year's training. My wife says to me last ngiht "lets do the full marathon next year." I told her I wanted to do one but was going to do the HM next year and the full in 15 after I turn 50, but I said sure, lets go for it.

So......my plan is still to lose at least 25 pounds by spring. My heel needs to fully recover but want to get as close to 200 as possible before starting to seriously put the base miles in and am targeting 180-185 as my goal weight (5'9"). I have used Hal Higdon's HM training plan but would like to find somthing for first marathoners to ramp up our mileage more slowly. What I have found out this year is that there is nothing wrong with taking a week off and not have it adversely affect your training. On the contrary, the rest to the body did some good overall and prevented burn out.

Ive got a treadmill, elliptical and airdyne at home along with insanity to keep us going over the winter along with a lot of walking outdoors in the winter which we plan on starting out with. Any suggestions for a very slow-ramping full marathon plan would be appreciated. Good job to everyone who ran this weekend. I am very happy for my family who got to participate, but once you get the bug, it was semi heart-breaking because you want to be on the other side of the ropes!

 

[Sand]

So......my plan is still to lose at least 25 pounds by spring. My heel needs to fully recover but want to get as close to 200 as possible before starting to seriously put the base miles in and am targeting 180-185 as my goal weight (5'9"). I have used Hal Higdon's HM training plan but would like to find somthing for first marathoners to ramp up our mileage more slowly. What I have found out this year is that there is nothing wrong with taking a week off and not have it adversely affect your training. On the contrary, the rest to the body did some good overall and prevented burn out.

Others are better to talk about marathons, but for this remember losing weight is 80% diet, 20% exercise. You really have to control food intake. Get into that groove and with the running the weight will drop off.

Eat like me and the weight will go nowhere.

 

[PatriotJohn]

Sand...I use MyFitnessPal and track my calories there. I have had a lot of success in the past doing that (when I stick with it) compared to other dieting methods, as to me its all calories in-calories out. I do plan on stepping up the water and thr protein big time, as that are the two main weight loss drivers for me. It will be a combination of the two for sure.

 

[worrierking]

Bummer Prince, Hang in there.

Awesome job Tri, just phenomenal.

PatriotJohn, Get healthy and start training. Marathons are highly addicting. Enjoy the ride.

I ran my fourth and final 20-miler Saturday and I am now tapering for the 10/13 marathon. I feel good except for a neck problem that cropped up last week. I am afraid it is a disc problem and I will see about it if it continues to hurt. Otherwise I feel like I am in good shape for the race.

Positives: I had a great summer of base-building, averaging 55 mpw week from 6/1 to 9/1. No injuries during that time. I have lost a few pounds, checking in at around 183 right now, which would be seven pounds lighter than my last marathon in April. I have adapted to some new, lighter shoes, which might get a me a minute or two during the race.

Negatives: I did not have a strong finish to my training. I have some college football duties that started Labor Day weekend and my Dad had a minor stroke a couple of weeks ago. These interruptions prevented me from having a really strong peak as far as mileage and quality runs. Other than the fact that I ran two 20-milers in the last two weeks, it will be like a six-week taper.

The reality is that none of that stuff matters as much as the weather on race day, so I will be looking at the Akron and Cleveland forecasts pretty obsessively for the next few weeks. Oh, and Dickface!

 

[Ned]

Nice work tri man. Especially considering it was three weeks after another marathon and dealing with some pre race frustration.

Strange week for me this week.

Mon- Swam 550 meters

Tuesday-4 miles

Wednesday-6 miles

Thurs-swam 800 meters

Fri- 8 miles

Sat-rest

Sunday-20 miles

Need some advice fellas. Many months ago I registered for the Twin Cities Marathon. It is two weeks from today. I havent mentioned it to anybody. My wife found out when the registration packet came. My sister(who I will be running with) found out when she saw my name on the registration list. I didnt want to say anything because I wasnt sure I was going to be able to do it. After running 20 today I am confident I will be able to do it, barring injury.

I have never run one before so I would like some input on a taper plan. One wrinkle is that I am signed up for a 10k this coming saturday. I offered to pace somebody that has a goal of 9min/mile and I dont want to back out on him.

#1 rule of tapering - reduce the quantity, not the quality. You'll be totally fine doing that 10K. Don't fall into the trap thinking the taper is time to just kick your feet up and chill for the next 2 weeks. Keep training, but just cut down on the mileage. Most typical marathon tapers are 3 weeks, but some do 2 weeks. Since last week was 38mi, I'd look to do ~30 this week and then a couple of easy 5 milers the week of the race.

GL!

 

[PatriotJohn]

King: Hope your dad is doing ok. Where is your Marathon on the 13th? I am looking forward to doing the full and I can only imagine how much easier it will be with 30-40 pounds off of me by the time I start trainin in earnest. I usually do 10:00-10:30 mpm pace right now at this weight and will be curious to see what it will be with the extra weight off. My guess is I will easily be able to shave a minute off.

 

[worrierking]

King: Hope your dad is doing ok. Where is your Marathon on the 13th? I am looking forward to doing the full and I can only imagine how much easier it will be with 30-40 pounds off of me by the time I start trainin in earnest. I usually do 10:00-10:30 mpm pace right now at this weight and will be curious to see what it will be with the extra weight off. My guess is I will easily be able to shave a minute off.

It's the Towpath Marathon in between Cleveland and Akron. I live in South Louisiana so I have to travel North for any race this time of year. I see you are in Dayton.

 

[BassNBrew]

Triman - Congrats on a great race and your BQ result.

 

[tri-man 47]

So......my plan is still to lose at least 25 pounds by spring. My heel needs to fully recover but want to get as close to 200 as possible before starting to seriously put the base miles in and am targeting 180-185 as my goal weight (5'9"). I have used Hal Higdon's HM training plan but would like to find somthing for first marathoners to ramp up our mileage more slowly. What I have found out this year is that there is nothing wrong with taking a week off and not have it adversely affect your training. On the contrary, the rest to the body did some good overall and prevented burn out.

Ive got a treadmill, elliptical and airdyne at home along with insanity to keep us going over the winter along with a lot of walking outdoors in the winter which we plan on starting out with. Any suggestions for a very slow-ramping full marathon plan would be appreciated.

A key is just getting in the weekly long, slow run ...a run that might seem useless because of the pace, but in fact is tremendously beneficial for developing the internal aerobic capacity. Supplement that run with other, shorter runs and your cross-training gear and things should be fine. Between diet adjustments and the exercise routines, you can certainly lose the pounds.

 

[The_Man]

Tri - what a great, great race. Inspirational in your ability to come back and do it, and in your humility.

Grue - awesome, on the money pacing job. Very generous of you to go out and help other runners achieve their goal.

My goal is to get off my ### and start running again, haven't quite attained it yet.

My son had his first giant invitational meet Saturday. Probably 25 teams or more -- didn't go too well. After being first on his team (JV) in his first two races, he was third this time, probably about 40th in the race. Afterward, I introduced him to a new term: "Boy, you really Sanded the start on that one." All caught up in the excitement of the big race with hundreds of runners, he ran his first mile in 6 flat and was pretty well cooked after that. Oh well, live and learn. Back to the dual meets tomorrow.

 

[Sand]

Tri - what a great, great race. Inspirational in your ability to come back and do it, and in your humility.

Grue - awesome, on the money pacing job. Very generous of you to go out and help other runners achieve their goal.

My goal is to get off my ### and start running again, haven't quite attained it yet.

My son had his first giant invitational meet Saturday. Probably 25 teams or more -- didn't go too well. After being first on his team (JV) in his first two races, he was third this time, probably about 40th in the race. Afterward, I introduced him to a new term: "Boy, you really Sanded the start on that one." All caught up in the excitement of the big race with hundreds of runners, he ran his first mile in 6 flat and was pretty well cooked after that. Oh well, live and learn. Back to the dual meets tomorrow.

Obviously a talented kid. He's got the mental part down. Just needs a bit more seasoning.

 

[SFBayDuck]

Oh ho hum....just ran my marathon PR and it was boston qualifying time.

act like you've been there before.

I love it. Congrats, triman, on a great race!

 

[SFBayDuck]

So......my plan is still to lose at least 25 pounds by spring. My heel needs to fully recover but want to get as close to 200 as possible before starting to seriously put the base miles in and am targeting 180-185 as my goal weight (5'9"). I have used Hal Higdon's HM training plan but would like to find somthing for first marathoners to ramp up our mileage more slowly. What I have found out this year is that there is nothing wrong with taking a week off and not have it adversely affect your training. On the contrary, the rest to the body did some good overall and prevented burn out.

Ive got a treadmill, elliptical and airdyne at home along with insanity to keep us going over the winter along with a lot of walking outdoors in the winter which we plan on starting out with. Any suggestions for a very slow-ramping full marathon plan would be appreciated.

A key is just getting in the weekly long, slow run ...a run that might seem useless because of the pace, but in fact is tremendously beneficial for developing the internal aerobic capacity. Supplement that run with other, shorter runs and your cross-training gear and things should be fine. Between diet adjustments and the exercise routines, you can certainly lose the pounds.

Perfect time to just build that aerobic base. No need to follow a specific plan, maybe just set a goal of hours per week you'll spend training. And spend all of that time "aerobic", which for most people is even slower than you think. Get a HR monitor if you don't have one to guide your training. And agree with Tri, work in a long run most weeks, but again do it based on time and don't stress on the mileage.

I'll let the marathon guys chime in on specific plans, obviously Higdon has a bunch of them out there. But until that 18 week period leading up to the race next Fall, focus on building that base and eating clean and you'll be golden!

Read up on Phil Maffetone a bit, as what he prescribes would seem to be a good fit for where you are. Many have a problem with his formula-based approach, but it's a good starting point. Of course he would say even Insanity is counter-productive to building your aerobic system, but that's a fairly controversial opinion.

 

[SFBayDuck]

The freak Killian Jornet has been at it again - setting a FKT for the Matterhorn ascent/descent in 2:52:02, beating the old record by 22 minutes. A description:

He ran, hiked, scrambled, and climbed from the small Italian town of Breuil-Cervinia, situated on the Matterhorn's southwest side, to the Matterhorn's 14,692-foot summit, and back down to Breuil-Cervinia again. The route was just over 10.8 miles long and involved 8,100 vertical feet of ascent and descent.

But the only way to appreciate this is to see some of it. Undickfacebelievable!

Oh yeah, 2 days later he won a race in the same area.

He's racing this weekend in Vail at UROC (Ultra Race of Champions) against a stacked field, his only race over here this year. He's not considered a favorite by many because this isn't a technical course and even includes a fair amount of road. But it will be cool to follow on Saturday!

 

[2Young2BBald]

My son had his first giant invitational meet Saturday. Probably 25 teams or more -- didn't go too well. After being first on his team (JV) in his first two races, he was third this time, probably about 40th in the race. Afterward, I introduced him to a new term: "Boy, you really Sanded the start on that one." All caught up in the excitement of the big race with hundreds of runners, he ran his first mile in 6 flat and was pretty well cooked after that. Oh well, live and learn. Back to the dual meets tomorrow.

My son did the exact same thing at a 9/10 meet last year. There was no Varsity/JV just one big event. He was leading the thing at the 1/2 mile mark and I said to my wife "this isn't going to end well" at the 1st mile marker he had this look of wanting to quit. He gutted out a finish. That night he asked me if he could take me up on my offer to do some pre-race split planing to get him to his next barrier breaker. I know you want to lay low, but maybe just a bit of pre-race stuff might help.