Ran a 10k in June (3 Viewers)

[Hang 10]

Track work this morning...

1.5 mile warmup @ a 9:00 pace

400m - 1:28

800m - 3:03

1600m - 5:54

400m - 1:31

400m - 1:26

400m RI's

Felt pretty good about my pacing today but was supposed to do another 800 after the 1600 and for some reason my heartrate seemed way high and cut it short to 400. But definitely stoked to be under 6 minutes for that 1600.

 

[The_Man]

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.

I've been talking over pre-race strategy with him. It usually amounts to: "In the first mile, hang back at the most comfortable pace you can manage without totally losing contact with the lead group. Let them do the hard work of setting the pace (and showing you where the course goes for an away meet) then pick up the pace in the second mile. In the third mile, give it every thing you have and try to pass everybody."

Against JV level runners, this has worked pretty well - guys tend to go out too fast - plus it fits his style, which is to be a grinder, not a speed guy. He just got so caught up in the excitement of the mass start that he forgot his game plan. Hopefully he'll be back on his game today, which is another beautiful day to run. I probably can't get over to his race today, though I am going to try like hell.

 

[Juxtatarot]

Nice work, Hang 10. What are you doing for rest intervals?

 

[tri-man 47]

Nice work, Hang 10.

 

[Hang 10]

Nice work, Hang 10. What are you doing for rest intervals?

My 400m rest intervals were all between 2:15 and 2:25.

 

[gruecd]

Got this email yesterday. Thought it would be cool to share:

I[SIZE=10pt] was one of the runners tagging along with you during the Fox Cities Marathon yesterday and wanted to make sure I reached out to thank you both again for being such great pace leaders. I wanted to do so in person, but did not see you at the finish line. I ended up separating from the pack around the 20 mile mark and came in at 3:36. While I would be elated with a 3:35, I was very pleased with my time. I beat my 2012 Marine Corps Marathon time by 8 minutes and found out yesterday the 3:36 may be enough to qualify me for Boston in 2015 (assuming qualifying standards don't change) since I'll jump an age bracket in December. I guess there is one - and probably only - good thing about getting older! [/SIZE][SIZE=10pt]I cannot thank you enough for making the first 20 miles so enjoyable. It was extremely helpful for me to relax and keep a steady pace without having to monitor myself - knowing the two of you had that covered. There is a good possibility I will run the Fox Cities Marathon next year and try for the elusive 3:35. I hope to see you both on the course.[/SIZE]

[SIZE=10pt]Thanks again and best of luck to you both in your running and other endeavors![/SIZE]

 

[koby925]

Nice work, Hang 10. What are you doing for rest intervals?

My 400m rest intervals were all between 2:15 and 2:25.

You have been crusing lately. On D runs and intervals. What races do you have planned? I could see some serious PR'ing this fall.

 

[Hang 10]

Nice work, Hang 10. What are you doing for rest intervals?

My 400m rest intervals were all between 2:15 and 2:25.

You have been crusing lately. On D runs and intervals. What races do you have planned? I could see some serious PR'ing this fall.

Thanks. Yeah, I've been feeling good lately. Being healthy for the past 6 months has done wonders. :knocksonwood:

This fall will be interesting. I've got an 8K planned for this Saturday and a 10K the end of next month but that's kinda of a goofy Halloween race, so I'm not positive I'm going to shoot for a PR. I may do another half in November but my main goal is training for a 50K in December. I'm going to do races here and there but I'm really just trying to up my mileage somewhere between 30-40 miles a week. IF (big IF) I get through this 50K and still feel good, I may try to put a Boston qualifier marathon in March. Probably getting ahead of myself though.

Probably look for a 5K with some ideal conditions in the next couple months and attempt to break 19 minutes too.

 

[Hang 10]

Just bought a pair of Brooks Pureconnect2's. Anyone else try them? I'm tired as hell but I really want to try them out today.

I am anxious to hear your review. These are pretty cheap at a lot of sites lately, been debating a purchase.

Have run in them a few times now and I really like the shoe but I hesitate to recommend them without you at least trying them on at a local store. It's a light shoe and it's pretty low profile on the sole but it's got an almost round feel to the bottom. It's hard to explain. What I do like though is that sole offers a decent amount of support for being as thin as it is...the bottom is way different than like a nike free for instance, which has like a squishy soft feel to it. These shoes are different but I definitely dig them.

 

[BassNBrew]

Fun training run on Saturday I thought I would share. Ran the last 6.2 miles of the Shut-In course on the trail and then roughly the same distance back down on the paved Parkway. It was spitting and drizzling with high winds at the top.

Mile 1 - 15'50", 338 ft up, 138 ft down, 141 average hr. Basically 3/4 mile up hill with a 1/4 mile descent

Mile 2 - 15'45", 272 up, 217 down, 141 average hr. 1/4 wicked uphill with 250 ft of climbing followed by a nice gradual downhill.

Mile 3 - 16'05", 299 up, 10 down, 145 average hr. A steady grind the entire way.

Mile 4 - 13'33", 180 up, 62 down, 145 average hr. Got passed by a guy running Pitchell (maybe the hardest 100k in the country). Hung with him for a tenth of a mile before blowing up.

Mile 4.35 - Kept the hr at 145 on this flat section leading to the final ascent.

Mile 4.35 to 5.96 - Want to chart this climb separately and commit it to memory. 1.61 total miles and yes the .01 matters. Start at 4262 altitude and climb to 4567 in .3 (4.65) miles for a 305 ft gain. Up and down for the next .37 miles, 4541 ft altitude. The next .2 miles takes you up 175 ft to 4715 ft. There is a nice .1 mile flat for a short recovery before the wall starting at 4718 altitude. The next .65 miles climbs up to 5276 for a gain of 558 ft. For my reference.

0.0 to 0.3 - 305 ft

0.3 to .75 - flat

0.75 to .95 - 175 ft

0.95 to 1.05 - flat

1.05 to 1.61 - 558 ft

Knocked this section out in a 20'24" pace, 157 hr.

For there the next .38 miles drops about 300 ft.

Cruised down the paved road around a 10 min pace. Coolest part was going through a tunnel, downhill, with a 30 mph wind at my back. Wish I had wings here.

 

[Ned]

Mile 4.35 to 5.96 - Want to chart this climb separately and commit it to memory. 1.61 total miles and yes the .01 matters. Start at 4262 altitude and climb to 4567 in .3 (4.65) miles for a 305 ft gain. Up and down for the next .37 miles, 4541 ft altitude. The next .2 miles takes you up 175 ft to 4715 ft. There is a nice .1 mile flat for a short recovery before the wall starting at 4718 altitude. The next .65 miles climbs up to 5276 for a gain of 558 ft. For my reference.

WTF

 

[Sean]

Got this email yesterday. Thought it would be cool to share:

I[SIZE=10pt] was one of the runners tagging along with you during the Fox Cities Marathon yesterday and wanted to make sure I reached out to thank you both again for being such great pace leaders. I wanted to do so in person, but did not see you at the finish line. I ended up separating from the pack around the 20 mile mark and came in at 3:36. While I would be elated with a 3:35, I was very pleased with my time. I beat my 2012 Marine Corps Marathon time by 8 minutes and found out yesterday the 3:36 may be enough to qualify me for Boston in 2015 (assuming qualifying standards don't change) since I'll jump an age bracket in December. I guess there is one - and probably only - good thing about getting older! [/SIZE][SIZE=10pt]I cannot thank you enough for making the first 20 miles so enjoyable. It was extremely helpful for me to relax and keep a steady pace without having to monitor myself - knowing the two of you had that covered. There is a good possibility I will run the Fox Cities Marathon next year and try for the elusive 3:35. I hope to see you both on the course.[/SIZE]

[SIZE=10pt]Thanks again and best of luck to you both in your running and other endeavors![/SIZE]

Cool that people like you volunteer for this. I'd imagine its pretty rewarding to get that kind of feedback.

Late congrats to tri-man - awesome race.

Life has been crazy for me lately but I've been enjoying running with no real focus. I do need to get some races on the calendar for fall though. I still haven't run an actual 5k and I'm curious to see where I'd end up time wise.

 

[Sand]

The next .65 miles climbs up to 5276 for a gain of 558 ft.

Pfft - a paltry 18% grade.

 

[Ned]

The next .65 miles climbs up to 5276 for a gain of 558 ft.

Pfft - a paltry 18% grade.

What a pooosay.

 

[beer 302]

Hey BnB, where to run in Lansing, NC? Going to be up on the top of a mountain someplace in that area next weekend. Apparently you need 4WD to get to the place so running up & down might be plenty.

 

[SFBayDuck]

Fun training run on Saturday I thought I would share. Ran the last 6.2 miles of the Shut-In course on the trail and then roughly the same distance back down on the paved Parkway. It was spitting and drizzling with high winds at the top.

Mile 1 - 15'50", 338 ft up, 138 ft down, 141 average hr. Basically 3/4 mile up hill with a 1/4 mile descent

Mile 2 - 15'45", 272 up, 217 down, 141 average hr. 1/4 wicked uphill with 250 ft of climbing followed by a nice gradual downhill.

Mile 3 - 16'05", 299 up, 10 down, 145 average hr. A steady grind the entire way.

Mile 4 - 13'33", 180 up, 62 down, 145 average hr. Got passed by a guy running Pitchell (maybe the hardest 100k in the country). Hung with him for a tenth of a mile before blowing up.

Mile 4.35 - Kept the hr at 145 on this flat section leading to the final ascent.

Mile 4.35 to 5.96 - Want to chart this climb separately and commit it to memory. 1.61 total miles and yes the .01 matters. Start at 4262 altitude and climb to 4567 in .3 (4.65) miles for a 305 ft gain. Up and down for the next .37 miles, 4541 ft altitude. The next .2 miles takes you up 175 ft to 4715 ft. There is a nice .1 mile flat for a short recovery before the wall starting at 4718 altitude. The next .65 miles climbs up to 5276 for a gain of 558 ft. For my reference.

0.0 to 0.3 - 305 ft

0.3 to .75 - flat

0.75 to .95 - 175 ft

0.95 to 1.05 - flat

1.05 to 1.61 - 558 ft

Knocked this section out in a 20'24" pace, 157 hr.

For there the next .38 miles drops about 300 ft.

Cruised down the paved road around a 10 min pace. Coolest part was going through a tunnel, downhill, with a 30 mph wind at my back. Wish I had wings here.

This sounds fun.

 

[BassNBrew]

Hey BnB, where to run in Lansing, NC? Going to be up on the top of a mountain someplace in that area next weekend. Apparently you need 4WD to get to the place so running up & down might be plenty.

Sorry but I don't frequent those parts. Virginia creeper trail and Mt. Jefferson are near by.

 

[BassNBrew]

beer - You had a long event coming up. When and what? Are you committed to that?

 

[tri-man 47]

Count on SFDuck to describe the BnB zaniness as "fun." You mountain boys, I swear ...

 

[Ned]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

 

[beer 302]

beer - You had a long event coming up. When and what? Are you committed to that?

Was targeting Thunder Road Marathon in November until this injury but that's gone by the wayside. The ultra I think you're talking about is One Epic Run on December 7th. It's a 24-hour run on a 3.1 mile loop in Croft State Park in Spartanburg, SC. I don't think this ankle will be any better by then either but I'm committed to try and get in 5 hours or over 26.2 miles, whichever comes first. Capped at 175 runners, should be funhttps://www.youtube.com/watch?feature=player_embedded&v=dZyEM3oSVcA

 

[BassNBrew]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

If there's hardware available, Tri-man will be there to collect. All your running events belong to Triman.

 

[tri-man 47]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

Funny thing about that. It's the HM where I nailed a PR last year. Great course - crushed gravel, flat trail through fields and forest. But it strikes me that I haven't had much chance to train for HMs - I've trained for marathons - and the event offers both a HM and marathon (moderate sized crowd for both). If I do the HM, I'd be trying to copy last year, but that's not likely due to the summer's training. So, um, I'm kind of thinking of running the marathon ...exploring HR and pace dynamics again and seeing what happens. A buddy of mine (ahem) keeps telling me I've got a 3:2x in me. In all probability, this is my last chance to find out.

 

[SteveC702]

Fun training run on Saturday I thought I would share. Ran the last 6.2 miles of the Shut-In course on the trail and then roughly the same distance back down on the paved Parkway. It was spitting and drizzling with high winds at the top.

Mile 1 - 15'50", 338 ft up, 138 ft down, 141 average hr. Basically 3/4 mile up hill with a 1/4 mile descent

Mile 2 - 15'45", 272 up, 217 down, 141 average hr. 1/4 wicked uphill with 250 ft of climbing followed by a nice gradual downhill.

Mile 3 - 16'05", 299 up, 10 down, 145 average hr. A steady grind the entire way.

Mile 4 - 13'33", 180 up, 62 down, 145 average hr. Got passed by a guy running Pitchell (maybe the hardest 100k in the country). Hung with him for a tenth of a mile before blowing up.

Mile 4.35 - Kept the hr at 145 on this flat section leading to the final ascent.

Mile 4.35 to 5.96 - Want to chart this climb separately and commit it to memory. 1.61 total miles and yes the .01 matters. Start at 4262 altitude and climb to 4567 in .3 (4.65) miles for a 305 ft gain. Up and down for the next .37 miles, 4541 ft altitude. The next .2 miles takes you up 175 ft to 4715 ft. There is a nice .1 mile flat for a short recovery before the wall starting at 4718 altitude. The next .65 miles climbs up to 5276 for a gain of 558 ft. For my reference.

0.0 to 0.3 - 305 ft

0.3 to .75 - flat

0.75 to .95 - 175 ft

0.95 to 1.05 - flat

1.05 to 1.61 - 558 ft

Knocked this section out in a 20'24" pace, 157 hr.

For there the next .38 miles drops about 300 ft.

Cruised down the paved road around a 10 min pace. Coolest part was going through a tunnel, downhill, with a 30 mph wind at my back. Wish I had wings here.

This is pretty badass. Even very experienced runners don't understand how much the elevation gains/losses add to your time until they've done it. And you did this at altitude too, damn.

 

[Prince Myshkin]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

Funny thing about that. It's the HM where I nailed a PR last year. Great course - crushed gravel, flat trail through fields and forest. But it strikes me that I haven't had much chance to train for HMs - I've trained for marathons - and the event offers both a HM and marathon (moderate sized crowd for both). If I do the HM, I'd be trying to copy last year, but that's not likely due to the summer's training. So, um, I'm kind of thinking of running the marathon ...exploring HR and pace dynamics again and seeing what happens. A buddy of mine (ahem) keeps telling me I've got a 3:2x in me. In all probability, this is my last chance to find out.

 

[sho nuff]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

Funny thing about that. It's the HM where I nailed a PR last year. Great course - crushed gravel, flat trail through fields and forest. But it strikes me that I haven't had much chance to train for HMs - I've trained for marathons - and the event offers both a HM and marathon (moderate sized crowd for both). If I do the HM, I'd be trying to copy last year, but that's not likely due to the summer's training. So, um, I'm kind of thinking of running the marathon ...exploring HR and pace dynamics again and seeing what happens. A buddy of mine (ahem) keeps telling me I've got a 3:2x in me. In all probability, this is my last chance to find out.

Yeah...funny thing...I just threw down a PR and go out 3 weeks later to see what I can do.

You are a machine.

 

[Ned]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

Funny thing about that. It's the HM where I nailed a PR last year. Great course - crushed gravel, flat trail through fields and forest. But it strikes me that I haven't had much chance to train for HMs - I've trained for marathons - and the event offers both a HM and marathon (moderate sized crowd for both). If I do the HM, I'd be trying to copy last year, but that's not likely due to the summer's training. So, um, I'm kind of thinking of running the marathon ...exploring HR and pace dynamics again and seeing what happens. A buddy of mine (ahem) keeps telling me I've got a 3:2x in me. In all probability, this is my last chance to find out.

Incredible. Here I thought you were nuts for racing a HM 3 weeks after a second marathon (on 3 weeks rest). I don't know how you do it. My legs are still nowhere near recovered 3 weeks after a marathon.

 

[sho nuff]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

Funny thing about that. It's the HM where I nailed a PR last year. Great course - crushed gravel, flat trail through fields and forest. But it strikes me that I haven't had much chance to train for HMs - I've trained for marathons - and the event offers both a HM and marathon (moderate sized crowd for both). If I do the HM, I'd be trying to copy last year, but that's not likely due to the summer's training. So, um, I'm kind of thinking of running the marathon ...exploring HR and pace dynamics again and seeing what happens. A buddy of mine (ahem) keeps telling me I've got a 3:2x in me. In all probability, this is my last chance to find out.

Incredible. Here I thought you were nuts for racing a HM 3 weeks after a second marathon (on 3 weeks rest). I don't know how you do it. My legs are still nowhere near recovered 3 weeks after a marathon.

What...you don't run 3 marathons in a span of 42 days?

 

[beer 302]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

Funny thing about that. It's the HM where I nailed a PR last year. Great course - crushed gravel, flat trail through fields and forest. But it strikes me that I haven't had much chance to train for HMs - I've trained for marathons - and the event offers both a HM and marathon (moderate sized crowd for both). If I do the HM, I'd be trying to copy last year, but that's not likely due to the summer's training. So, um, I'm kind of thinking of running the marathon ...exploring HR and pace dynamics again and seeing what happens. A buddy of mine (ahem) keeps telling me I've got a 3:2x in me. In all probability, this is my last chance to find out.

Incredible. Here I thought you were nuts for racing a HM 3 weeks after a second marathon (on 3 weeks rest). I don't know how you do it. My legs are still nowhere near recovered 3 weeks after a marathon.

What...you don't run 3 marathons in a span of 42 days?

I think tri-man is giving BnB a run for the crown this year for craziest feat of athletic ability.

Jornet called and said you two are ####### awesome!

 

[Hang 10]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

Funny thing about that. It's the HM where I nailed a PR last year. Great course - crushed gravel, flat trail through fields and forest. But it strikes me that I haven't had much chance to train for HMs - I've trained for marathons - and the event offers both a HM and marathon (moderate sized crowd for both). If I do the HM, I'd be trying to copy last year, but that's not likely due to the summer's training. So, um, I'm kind of thinking of running the marathon ...exploring HR and pace dynamics again and seeing what happens. A buddy of mine (ahem) keeps telling me I've got a 3:2x in me. In all probability, this is my last chance to find out.

 

[gruecd]

Just noticed in your sig, Tri...... you still doing that HM on 10/12??

Funny thing about that. It's the HM where I nailed a PR last year. Great course - crushed gravel, flat trail through fields and forest. But it strikes me that I haven't had much chance to train for HMs - I've trained for marathons - and the event offers both a HM and marathon (moderate sized crowd for both). If I do the HM, I'd be trying to copy last year, but that's not likely due to the summer's training. So, um, I'm kind of thinking of running the marathon ...exploring HR and pace dynamics again and seeing what happens. A buddy of mine (ahem) keeps telling me I've got a 3:2x in me. In all probability, this is my last chance to find out.

Sounds like something I would do.

 

[BassNBrew]

SFDuck - Can I get your thoughts on doing the Mitchell 40 miler and two weeks tackling a flat 100? Can you talk to any of your elite trail buddies about this? I'd be racing the 40 miler but using it as my last big prep run for the 100. Probably two runs in between the events totally 10 miles. I would also be tapering 3 weeks prior to Mitchell. It would look something like this.

Week 1 - 25/10 double, bike, 6, track, 2 x rest

Week 2 - 12/6 double, bike, 4, track, 2 x rest

Week 3 - 8, bike, track, 4 x rest

Week 4 - event, bike, 6, 4 x rest

Week 5 - 6, bike, track, 4 x rest, 100 mile

 

[BassNBrew]

Had a fun workout with my son last night...

We each did a speedy cooper (1 mile run, 2 min rest, 1/4 mile run). This is a college fitness goal I talked about a couple of months ago. 6:30 is the bogey. My son opened up with a 5:25 mile. This was a new pr for him by 12 seconds. I thought he would have a chance at making the 6:30 but his 1/4 mile came in at 1:12 for a 6:37 total. He's getting close. My 9:29 was rather sad (7:47 / 1:42).

He ran another mile in 5:52 after a good rest. From there we went to the stadium steps. Basically .26 miles of steps (up and down). Took me 5:55, he did much better. My legs about quit on me here and after a strong start I faded badly.

From there we had a 1/4 mile race. His goal was 1:05, mine 1:30. The one who missed their goal by the most had to do another block of stadium steps. He came in at 1:06.6. He was already finished as I headed into the far turn. He thought he had me and so did I, but a sprint down the home stretch got me in at 1:29.9. A repeat engagement with the steps was all his.

 

[worrierking]

Fun training run on Saturday I thought I would share. Ran the last 6.2 miles of the Shut-In course on the trail and then roughly the same distance back down on the paved Parkway. It was spitting and drizzling with high winds at the top.

Mile 1 - 15'50", 338 ft up, 138 ft down, 141 average hr. Basically 3/4 mile up hill with a 1/4 mile descent

Mile 2 - 15'45", 272 up, 217 down, 141 average hr. 1/4 wicked uphill with 250 ft of climbing followed by a nice gradual downhill.

Mile 3 - 16'05", 299 up, 10 down, 145 average hr. A steady grind the entire way.

Mile 4 - 13'33", 180 up, 62 down, 145 average hr. Got passed by a guy running Pitchell (maybe the hardest 100k in the country). Hung with him for a tenth of a mile before blowing up.

Mile 4.35 - Kept the hr at 145 on this flat section leading to the final ascent.

Mile 4.35 to 5.96 - Want to chart this climb separately and commit it to memory. 1.61 total miles and yes the .01 matters. Start at 4262 altitude and climb to 4567 in .3 (4.65) miles for a 305 ft gain. Up and down for the next .37 miles, 4541 ft altitude. The next .2 miles takes you up 175 ft to 4715 ft. There is a nice .1 mile flat for a short recovery before the wall starting at 4718 altitude. The next .65 miles climbs up to 5276 for a gain of 558 ft. For my reference.

0.0 to 0.3 - 305 ft

0.3 to .75 - flat

0.75 to .95 - 175 ft

0.95 to 1.05 - flat

1.05 to 1.61 - 558 ft

Knocked this section out in a 20'24" pace, 157 hr.

For there the next .38 miles drops about 300 ft.

Cruised down the paved road around a 10 min pace. Coolest part was going through a tunnel, downhill, with a 30 mph wind at my back. Wish I had wings here.

This is pretty badass. Even very experienced runners don't understand how much the elevation gains/losses add to your time until they've done it. And you did this at altitude too, damn.

Once again a post reminds me that although we are all participating in the same thread, we aren't all participating in the same acitivty, This stuff is completely alien to me. Wow.

Nice letter Grue. That's Cool.

Now that I am tapering, we finally got a real cool front. 65 degrees this morning. Nice!

 

[tri-man 47]

SFDuck - Can I get your thoughts on doing the Mitchell 40 miler and two weeks tackling a flat 100? Can you talk to any of your elite trail buddies about this? I'd be racing the 40 miler but using it as my last big prep run for the 100.

You ultra runners still take the Crazy award. You're doing stuff beyond what you can realistically train for, and you take the body and mind into the unknown. I was actually more concerned about a fast HM than pursuing another marathon, for which I've had two recent long, hard 'training' runs and generated lots of useful benchmark data.

 

[Ned]

SFDuck - Can I get your thoughts on doing the Mitchell 40 miler and two weeks tackling a flat 100? Can you talk to any of your elite trail buddies about this? I'd be racing the 40 miler but using it as my last big prep run for the 100.

You ultra runners still take the Crazy award. You're doing stuff beyond what you can realistically train for, and you take the body and mind into the unknown. I was actually more concerned about a fast HM than pursuing another marathon, for which I've had two recent long, hard 'training' runs and generated lots of useful benchmark data.

More power to ya, but what you've done is way more than the bolded.

 

[koby925]

Had a fun workout with my son last night...

We each did a speedy cooper (1 mile run, 2 min rest, 1/4 mile run). This is a college fitness goal I talked about a couple of months ago. 6:30 is the bogey. My son opened up with a 5:25 mile. This was a new pr for him by 12 seconds. I thought he would have a chance at making the 6:30 but his 1/4 mile came in at 1:12 for a 6:37 total. He's getting close. My 9:29 was rather sad (7:47 / 1:42).

He ran another mile in 5:52 after a good rest. From there we went to the stadium steps. Basically .26 miles of steps (up and down). Took me 5:55, he did much better. My legs about quit on me here and after a strong start I faded badly.

From there we had a 1/4 mile race. His goal was 1:05, mine 1:30. The one who missed their goal by the most had to do another block of stadium steps. He came in at 1:06.6. He was already finished as I headed into the far turn. He thought he had me and so did I, but a sprint down the home stretch got me in at 1:29.9. A repeat engagement with the steps was all his.

Very cool and good work by both of you. I'm gonna try this workout one of these weekends.

 

[gruecd]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

 

[Sand]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

"Alms for the investment broker. Alms for the investment broker."

I guess there will be signs along the way promoting the safety and security of high fee annuities?

 

[gruecd]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

"Alms for the investment broker. Alms for the investment broker."

I guess there will be signs along the way promoting the safety and security of high fee annuities?

I don't think you understand what I do.

 

[Hang 10]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Stupid. What kind of awareness are they going to generate when like 4 hippies show up to run this death march?

 

[Ned]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Stupid. What kind of awareness are they going to generate when like 4 hippies show up to run this death march?

I'm guessing its a relay, goober.

 

[Hang 10]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Stupid. What kind of awareness are they going to generate when like 4 hippies show up to run this death march?

I'm guessing its a relay, goober.

250 miles is 250 miles. Relay or not, it's going to take days. Stupid.

 

[tri-man 47]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Maybe Annyong could print t-shirts for the Professionals Encouraging National Investment Savings.

 

[gruecd]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Stupid. What kind of awareness are they going to generate when like 4 hippies show up to run this death march?

I'm saying I'd do it MYSELF. Like 25 miles/day over 10 days. Stopping in cities along the way to do speaking engagements with local chambers of commerce, etc.

 

[koby925]

If this company takes part, I don't see how the event can lose. These guys are the best http://www.youtube.com/watch?v=VsEpjTcWkyw

 

[Sand]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

"Alms for the investment broker. Alms for the investment broker."

I guess there will be signs along the way promoting the safety and security of high fee annuities?

I don't think you understand what I do.

 

[Annyong]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Maybe Annyong could print t-shirts for the Professionals Encouraging National Investment Savings.

Took me an embarrassingly long time to get this

 

[koby925]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Maybe Annyong could print t-shirts for the Professionals Encouraging National Investment Savings.

Took me an embarrassingly long time to get this

Probably

Easier

Now

In

Separate lines

 

[beer 302]

grue, you know (Bruce) Sung Ho Choi? He ran 314 miles across Tennessee (2 weeks after Western States btw) to raise awareness for a hospital. Took a week or so but it was cool to follow along. Neat idea, especially if you set up some lecture stops along the way.