Ran a 10k in June (5 Viewers)

[FUBAR]

2013 Year-end Report

[SIZE=medium]Your goals coming into the year, and were they achieved?[/SIZE]

Your goal(s) for the year ahead: Country Music Marathon, although I am strongly considering switching to the half in an attempt to set a PR. I feel doing the marathon would be more attune to going through the motions or just to do it. Also to get ready for a Full Ironman, but that will probably in in 2014. Continue to cross-train. Start swimming over lunch starting this summer (new job will allow me to do so), run a sub 12 2 mile and sub 18:30 5k.

Did the half, didn't quite get the PR. Set a decent base for a IM, which is getting done in 2014 so on track there. Not close to the 5k goal, and 12 seconds slower on the 2 mile than hoped for. but otherwise pretty decent year overall.

[SIZE=medium]New PRs or accomplishments in 2013:[/SIZE]

Got back into tri

Beach2Battleship 70.3, PR of 5:38.27

12:11 on the 2 mile run

[SIZE=medium]Favorite "go to" workout and/or routes:[/SIZE]

RUN: My go-to 7.2 mile run is around the "Triangle" around my neighborhood. I haven't done it much lately, but I like a 2:1 intervals where you knock out 50 pushups in the minute. When I run from work, there's a 4 mile route which includes 2 miles of easy trail. I really liked running home from work when it stayed light past 6:30, that was 11-13 depending on which trails I took.

BIKE: just getting out on the roads. Bricks are vital.

SWIM: I'm starting to like Swim Golf, but that's only part of a workout. I've been doing 2x (10 minute x K,P,S) makes for a good hour without much rest.

[SIZE=medium]Total training volume during 2013:[/SIZE]

RUN: 753 miles so far. I expect to get to 800

BIKE: 1291.5 miles; might get to 1350 (includes stationary bike)

SWIM: 80 miles

Cross-training; mostly core, kettlebell and pushups, roughly 3x / week

Goal(s) for 2014:

DISTANCE: 1000/2000/150 This will be a significant increase but with the IM in August, endurance will be vital. Probably need to increase the bike mileage more.

RACES: Finish the IM. I might set a time goal later but for now, completing it is enough. 3:30 for the Marathon in May. No time goal for the trail marathon either. Below 5:15 for the Raleigh 70.3. 5:30 for my leg (bike) of the IM B2B relay.

TRAINING: stay injury free. My plan is to stay fully MAF into January; add tempo runs from mid-January until the last week in February where I will go back to MAF as taper to the trail (I'm treating the trail as training). Between trail and road marathons, recover and add speed work until a few weeks out, taper. The 28 days between marathon and 70.3 will be recovery and low maintenance miles. Then it's 12 weeks to the full IM, which will be spent mostly on the bike. After that, 2 months until our B2B relay which will be almost entirely on the bike after recovery. After that... hibernate.

 

[Ned]

Ned- If you're ever looking for new running reading material, I would recommend this book. I'd be interesting in hearing your thoughts about it.

I know Steve based his marathon training on it last year and I think it's what I would use if/when I decide to run another marathon. Steve wrote a good synopsis on the difference between Hansons and Pfitz in this thread if you care to search but basically it stresses weekly intervals and marathon pace runs and less of the long slow runs (although, of course, those runs still play an important role).

I bought the kindle version. I'll circle back when I'm done (I'm a slow reader).

 

[ChiefD]

[SIZE=medium] [/SIZE]

[SIZE=medium]2013 Year-end Report[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Your goals coming into the year, and were they achieved? Run a half marathon in April. First race I ever ran in my life at 43. Exceeded my goal of 2:10 by finishing at 2:05[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]New PRs or accomplishments in 2013: After the first one, decided to sign up for another in the fall. Set a goal of 1:50: finished in 1:52.[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Your proudest and/or best race (or segment within a race): [/SIZE]Probably the first race. With 3 miles to go, I had so much left in the tank, that I just poured it on. Felt really good coming down that final stretch.

[SIZE=medium] [/SIZE]

[SIZE=medium]A race disappointment during 2013: Probably finishing in 1:52 for the second race I ran. I'm stubborn in that if I set a number, I like to hit it. I'm happy with the 1:52, just not as happy.[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Your most memorable workout or race for the year: Would have to be the 12.5 miler I ran the last week before the first half. At that point, I knew I was ready. A really good feeling.[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Favorite "go to" workout and/or routes: I have a nice area close to home where I run about 2 miles, and it gets me to a paved trail that runs for many miles in the KC area. I can adjust my mileage by entry and exit points and still loop back to home. It goes through trees, neighborhoods, creeks, fields...the whole gamut. [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Total training volume during 2013: 640 miles and counting. [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Best memories of other guys' training or races in 2013: [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Oddest, unusual, or funniest experiences of the year (yours or one of the other guys): [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Goal(s) for 2014: Signed up for the April 1/2 again. Goal would be in the mid 1:40s. Then toying with the idea of a full in the fall. Not sure on this one yet. Will still do the half in the fall at least. The goal there would be in the 1:30s.[/SIZE]

 

[Ned]

Early xmas present for Ned - HR data #2.

So... I apparently threw away the HR monitor that came with my Garmin. (sorry Ned/Tri/Sand)

So when I run outside I have to wear a 2nd watch that goes with a separate HR monitor.. blah, and being the HR monitor noob I am I apparently didn't put the strap on at the right tightness so it fell down a coupe of minutes before my last interval. I was too tired to pull it off and re-tighten it so no data on the cooldown, sorry.

Today's 15-mile workout. (2 mile warmup, 3x3miles with 0.5mi recovery, 3 miles cooldown)

2 miles - 14:48 (AHR = 129)

3 miles @ MP effort - 17:43 (AHR = 159)

0.5mi @ recovery - 4:07 (no AHR, but HR was around 140 by the end of this)

3 miles @ "Strength" (Hanson's term for approximately 10s/mi faster than MP effort) - 17:25 (AHR = 162)

0.5mi @ recovery - 4:15 (no AHR, but HR was around 140 by the end)

3 miles @ Tempo/HM effort - 17:24 (AHR = 165)

3 miles cooldown - 24:30.

You'll notice that the 3rd one was supposed to be a good 5-10s/mi faster than the 2nd, but it was only 1s faster and a good 3 bpm higher. I was running this on a moderately hilly bikepath (1.5mi out-and-back for each 3 mile rep) and I went out really hard the first mile of the last rep and was barely hanging on. The HR would've been closer to the 2nd one if I paced it a little bit better.

The times are probably 10s/mi slow due to the altitude. (some calculators give 15s/mi, I am not that generous to myself). It might be a bit faster if I ran it on a track, but one thing I have long realized is that it's not my fitness holding me back in marathons, but my legs' ability to handle pounding on the pavement, so I am doing more of my workouts on hilly bikepath/pavement than in prior cycles.

If the strap is ANT+, your Garmin should be able to pair with it. I literally LOL'ed at the bolded. Awesome.

That's an interesting workout. I hope you have a watch programmed to give you cues on when to run what. I'd never remember all that!

Taking some wild guesses just based on this workout and what I've learned. I think your MP HR is a tad high... assuming your tempo HR was correct. 155ish would be more reasonable for MP. I'd love to know your max HR.

Thanks for opening up on this - its certainly cool to see HR data from an elite runner.

 

[BassNBrew]

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

You can get faster. The only way to do it, though, is to consistently run. Volume counts. A peak of 32 miles for Hidgon Intermediate isn't going to give you your all time PR. IMO, a long run of 15 or 16 is needed to really prepare you for the end of a half. Maybe try for volume in the thirties on average for the next few months and peak in the mid forties with a couple really solid 15 milers in there. If you want the next step I think that would do it.

Or unless you're me and your weekly volume for a 50K is give or take 32 miles. :flex:

Rookie. Try 60-65 mi per month for 100mi :flex: :flex:

 

[FUBAR]

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

You can get faster. The only way to do it, though, is to consistently run. Volume counts. A peak of 32 miles for Hidgon Intermediate isn't going to give you your all time PR. IMO, a long run of 15 or 16 is needed to really prepare you for the end of a half. Maybe try for volume in the thirties on average for the next few months and peak in the mid forties with a couple really solid 15 milers in there. If you want the next step I think that would do it.

Or unless you're me and your weekly volume for a 50K is give or take 32 miles. :flex:

Rookie. Try 60-65 mi per month for 100mi :flex: :flex:

How long were you in the wheel chair afterward?

 

[BassNBrew]

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

You can get faster. The only way to do it, though, is to consistently run. Volume counts. A peak of 32 miles for Hidgon Intermediate isn't going to give you your all time PR. IMO, a long run of 15 or 16 is needed to really prepare you for the end of a half. Maybe try for volume in the thirties on average for the next few months and peak in the mid forties with a couple really solid 15 milers in there. If you want the next step I think that would do it.

Or unless you're me and your weekly volume for a 50K is give or take 32 miles. :flex:

Rookie. Try 60-65 mi per month for 100mi :flex: :flex:

How long were you in the wheel chair afterward?

About a week.

 

[sho nuff]

Well...knees were sore again the day after my last run.

Figured I had dealt with it long enough to take the precaution and get them looked at.

Happy to say my knees are structurally sound. Xrays looked good. Joint spacing good and all that.

Doc just said Im probably dealing with a bit of mild arthritis (get to thank my mother's side of the family for some of this I think).

The bad is that there is not some magic cure or procedure to make it better. The good...no procedure to my knees and he said I am fine to continue my running as long as I can deal with a bit or pain (ice and ibuprofen after). I will likely work more cross training into it and lessen my running mileage here and there.

But he said my knees actually look good and my range of motion was excellent.

So...giddy up.

 

[SteveC702]

Early xmas present for Ned - HR data #2.

So... I apparently threw away the HR monitor that came with my Garmin. (sorry Ned/Tri/Sand)

So when I run outside I have to wear a 2nd watch that goes with a separate HR monitor.. blah, and being the HR monitor noob I am I apparently didn't put the strap on at the right tightness so it fell down a coupe of minutes before my last interval. I was too tired to pull it off and re-tighten it so no data on the cooldown, sorry.

Today's 15-mile workout. (2 mile warmup, 3x3miles with 0.5mi recovery, 3 miles cooldown)

2 miles - 14:48 (AHR = 129)

3 miles @ MP effort - 17:43 (AHR = 159)

0.5mi @ recovery - 4:07 (no AHR, but HR was around 140 by the end of this)

3 miles @ "Strength" (Hanson's term for approximately 10s/mi faster than MP effort) - 17:25 (AHR = 162)

0.5mi @ recovery - 4:15 (no AHR, but HR was around 140 by the end)

3 miles @ Tempo/HM effort - 17:24 (AHR = 165)

3 miles cooldown - 24:30.

You'll notice that the 3rd one was supposed to be a good 5-10s/mi faster than the 2nd, but it was only 1s faster and a good 3 bpm higher. I was running this on a moderately hilly bikepath (1.5mi out-and-back for each 3 mile rep) and I went out really hard the first mile of the last rep and was barely hanging on. The HR would've been closer to the 2nd one if I paced it a little bit better.

The times are probably 10s/mi slow due to the altitude. (some calculators give 15s/mi, I am not that generous to myself). It might be a bit faster if I ran it on a track, but one thing I have long realized is that it's not my fitness holding me back in marathons, but my legs' ability to handle pounding on the pavement, so I am doing more of my workouts on hilly bikepath/pavement than in prior cycles.

If the strap is ANT+, your Garmin should be able to pair with it. I literally LOL'ed at the bolded. Awesome.

That's an interesting workout. I hope you have a watch programmed to give you cues on when to run what. I'd never remember all that!

Taking some wild guesses just based on this workout and what I've learned. I think your MP HR is a tad high... assuming your tempo HR was correct. 155ish would be more reasonable for MP. I'd love to know your max HR.

Thanks for opening up on this - its certainly cool to see HR data from an elite runner.

Thanks Ned, the workout is partially inspired by one I read about in this book written by a former Hansons runner. -http://www.amazon.com/Running-For-The-Hansons-Brooks-Sponsored/dp/0983294119/ref=sr_1_1?ie=UTF8&qid=1387401757&sr=8-1&keywords=running+with+the+hansons

(no, it's not in the book Juxt referenced, apparently these guys do some crazier workouts that they don't put in the regular schedules, imagine that). The idea is to start out at MP and slowly work your way down towards tempo pace. I hope to do this workout in a few more weeks and be able to close a bit stronger.

I totally agree with the assessment on my MP HR. Even as I finished the first 3-mile rep (which was supposed to be MP) I knew that effort was just a bit too hard. The reason is because the course I run is a series of uphills on the way out, and I somehow tried to run 5:55-6:00 pace on the way out anyways.Of course when I turned around I didn't back off on the effort so I ended up 6s/mi too fast. If I ran 6:00/mi like I was supposed to on that one I do believe my HR would've been a few beats slower and around 155 like you suggested.

According to the general rule of thumb (220 - age), my HR is supposed to be 189. but I'll try to bring my HR monitor next time I do a 5K-pace workout to get a better idea. If the 189 is correct, based on Jack Daniels my MP HR zone is supposed to be around 152-171 (and tempo supposed to be 167-175). It definitely seems like I am on the low range of both of those zones. I think while my HS coach did a great job drilling what certain HR efforts are like into me (so I actually never wear a HR monitor but know how certain paces "feel") actually seeing the numbers can still have value, so hopefully with these experiments we'll see if my MP HR does go up over the next few months with MP-specific training. (I'll of course try to maintain the same effort level)

Finally, thanks for the compliment at the end, I don't actually consider myself there, but would like to get to that point one day. Hopefully 2014 will bring me a bit closer.

 

[SFBayDuck]

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

You can get faster. The only way to do it, though, is to consistently run. Volume counts. A peak of 32 miles for Hidgon Intermediate isn't going to give you your all time PR. IMO, a long run of 15 or 16 is needed to really prepare you for the end of a half. Maybe try for volume in the thirties on average for the next few months and peak in the mid forties with a couple really solid 15 milers in there. If you want the next step I think that would do it.

Or unless you're me and your weekly volume for a 50K is give or take 32 miles. :flex:

Rookie. Try 60-65 mi per month for 100mi :flex: :flex:

How long were you in the wheel chair afterward?

About a week.

I still can't believe you did that well in a 100 on that training volume. How many years have you been running?

 

[SFBayDuck]

Thanks Ned, the workout is partially inspired by one I read about in this book written by a former Hansons runner. -http://www.amazon.com/Running-For-The-Hansons-Brooks-Sponsored/dp/0983294119/ref=sr_1_1?ie=UTF8&qid=1387401757&sr=8-1&keywords=running+with+the+hansons

(no, it's not in the book Juxt referenced, apparently these guys do some crazier workouts that they don't put in the regular schedules, imagine that). The idea is to start out at MP and slowly work your way down towards tempo pace. I hope to do this workout in a few more weeks and be able to close a bit stronger.

Sage Canaday has been tearing up ultras for the past 12-18 months, part of the wave of fast road guys moving on to MUT running. He hasn't done a 100M yet, but his Lake Sonoma 50M and Speedgoat 50K wins this year were two of the more impressive races of the season. He'll finish top-3 for sure in the voting for Ultrarunner of the Year (Rob Krar seems to have it locked up, and Timmy Olson will get bunch of votes as well).

I've been meaning to get that book, good read?

 

[Ned]

Duck - BnB is not human. Forget about trying to figure it out.

 

[SteveC702]

Thanks Ned, the workout is partially inspired by one I read about in this book written by a former Hansons runner. -http://www.amazon.com/Running-For-The-Hansons-Brooks-Sponsored/dp/0983294119/ref=sr_1_1?ie=UTF8&qid=1387401757&sr=8-1&keywords=running+with+the+hansons

(no, it's not in the book Juxt referenced, apparently these guys do some crazier workouts that they don't put in the regular schedules, imagine that). The idea is to start out at MP and slowly work your way down towards tempo pace. I hope to do this workout in a few more weeks and be able to close a bit stronger.

Sage Canaday has been tearing up ultras for the past 12-18 months, part of the wave of fast road guys moving on to MUT running. He hasn't done a 100M yet, but his Lake Sonoma 50M and Speedgoat 50K wins this year were two of the more impressive races of the season. He'll finish top-3 for sure in the voting for Ultrarunner of the Year (Rob Krar seems to have it locked up, and Timmy Olson will get bunch of votes as well).

I've been meaning to get that book, good read?

Yeah it's got a good mix of humorous as well as inspirational material. You really get a feel for the lifestyle of these guys and a sense of the sacrifices they make day-to-day to get to where they are. Brian Sell sounds like a super competitive but also super nice guy, and some of their juvenile stunts are pretty hilarious.

Sage is super nice guy as well. He was working at the expo at Grandma's this past summer and while I was at the technical meeting for the USA half champs my friend was hanging out at the expo waiting for me and spent pretty much the entire time picking Sage's brain on things like fueling for ultras, what it was like running for the Hansons, and Sage's future racing plans. The guy took the time to chat with my friend without the slightest sigh of annoyance. We were already fans of his before that day, but after that I am really rooting for the guy and looking forward to seeing big things from him.

 

[Hang 10]

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

You can get faster. The only way to do it, though, is to consistently run. Volume counts. A peak of 32 miles for Hidgon Intermediate isn't going to give you your all time PR. IMO, a long run of 15 or 16 is needed to really prepare you for the end of a half. Maybe try for volume in the thirties on average for the next few months and peak in the mid forties with a couple really solid 15 milers in there. If you want the next step I think that would do it.

Or unless you're me and your weekly volume for a 50K is give or take 32 miles. :flex:

Rookie. Try 60-65 mi per month for 100mi :flex: :flex:

I guess there's something to being well rested.

 

[Juxtatarot]

2013 Year-end Report

Your goals coming into the year, and were they achieved?

Officially I had only one goal, a sub 3:00 marathon. I didn’t make that with a disappointing Boston and in the summer I decided not to attempt a fall marathon.

New PRs or accomplishments in 2013:

Besides the marathon distance, I had a successful year. I hadn’t had much experience from prior years with distances less than half marathons but I either set a new PR or established a PR that I was proud of in the following distances: 5K (18:41) 5 miles (32:03), 10K (39:12), 10 miles (1:05:52), half marathon (1:27:39)..

Your proudest and/or best race (or segment within a race):

Probably the 10K PR. This came the week after a failure in a half marathon (see below) and on the heels of weeks of grueling, freezing marathon training weeks. It felt wonderful to have a success.

A race disappointment during 2013:

Bailing half way through on a half marathon raced with Tri-Man last March.

Your most memorable workout for the year:

I always love a successful tempo run or interval session but my favorite training session was going to track by my home and running my fastest mile ever (5:33). I ran a 5:45 when I was 17 and always remembered that time. It was nice to be faster than I was when I was a teenager. Made me feel like I’m still beating Father Time.

Total training volume during 2013:

Garmin Connect says 1,270 miles but that doesn’t include a lot of treadmill miles last winter (and some recently). I’m sure I’m over 1,600. Interestingly, it also says my average speed was 8.0 mph which is a 7:30 mile average. Probably too fast but I enjoy picking up the pace. I also had a elevation gain of 53,681 feet which is great than the heights of Mt. Everest and Mt. Kilimanjaro combined. (Can that be right? I live in the flatlands!)

Best memories of other guys' training or races in 2013:

I enjoy them all, particularly the PRs. I also remember enjoying Ned besting the #######.

Goal(s) for 2014:

I’ll keep is simple: PR in at least 2 distances. I’ll try to run a mix of race distances. I’m also thinking about another marathon in the fall. Perhaps Chicago in October.

 

[SFBayDuck]

New accomplishments (distance, or type of event): 2011 was basically a lost year for me. I ran under 600 miles (with 2 months under 10 miles!), and no races. So just getting back at it this year is my biggest accomplishment, peaking with the trail marathon in October.

Your favorite or proudest race of the year: The trail half in May - my first race in nearly two years. It was sooo slow, even for me, and I was so happy. And the trail marathon in October, to be able to call myself a marathoner again!

Favorite memory within training or a race: Getting up after trying to fix a blister at mile 23 after thinking I couldn't go on, and finishing.

In general, your favorite “go to” workout (distance or course): Loops around two lakes around here that total 6 miles. No place makes me happier than just playing on those trails.

Specifically, your most productive training workout: Spending the last few months focusing on MAF (HR at 141) runs, I've seen good improvements in my aerobic base.

Oddest/funniest experience (yours or others) you recall from the year: The horse was a good one!

Best memories of other guys’ race experiences this year: Easiest one to answer - pacing/crewing my buddy Jim at Western States.

Total run mileage for the year: Should finish around 950. Considering I only averaged 50 miles/month through May, I'm happy with my ramp up the 2nd half of the year.

Significant cross-training during the year: Have just started to do a little - some pushups, and some lateral band walks. That will be a focus to add in 2013.

Your goal(s) for the year ahead: My first 50 miler in April, with a goal of sub-11:00 to get a Western States lottery qualifier.

It's fun to look back at last year's year-end review (look around pages 752-754 if you are trying to find yours).

[SIZE=medium]2013 Year-end Report[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Your goals coming into the year, and were they achieved? Not once, but twice![/SIZE] Unfortunately the WS lottery gods weren't kind, but I was there.

[SIZE=medium] [/SIZE]

[SIZE=medium]New PRs or accomplishments in 2013: All three ultras I did this year were big accomplishments for me. First time at a distance means a PR, so 50K (6:24:13 officially, but did about 6:00:00 in the first 50K of a 50M) and 50M (10:30:07) PRs set. [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Your proudest and/or best race (or segment within a race): [/SIZE]That's easy - the last 8.5 miles of the Firetrails 50M, and finding a way to get to that finish line in under 11:00:00.

[SIZE=medium] [/SIZE]

[SIZE=medium]A race disappointment during 2013: Not a race result, but lottery results - no Western States, no Miwok 100K in 2014. [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Your most memorable workout or race for the year:[/SIZE] Race is above, for workout it'd probably be a 22 miler I did on the Bolinas Ridge Trail with some epic views of the Pacific.

[SIZE=medium] [/SIZE]

[SIZE=medium]Favorite "go to" workout and/or routes: Like last year, the loops around the lakes remain a go-to for me.[/SIZE] Another is a couple of 800'-1200' 2ish mile climbs nearby that I power hike up and then run hard down.

[SIZE=medium] [/SIZE]

[SIZE=medium]Total training volume during 2013: 1,254 to date. I should make it to 1,300 by year end. My prior high was 1,045 in 2009, so a good year for me. ETA to add (thanks Juxt) Garmin shows 128,000' of elevation gain as well! I'll be sure that gets well over 130,000' by year end.[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Best memories of other guys' training or races in 2013: BnB's [/SIZE]Umstead 100M, and seeing several others try their hand (foot?) at trail ultras this year.

[SIZE=medium] [/SIZE]

[SIZE=medium]Oddest, unusual, or funniest experiences of the year (yours or one of the other guys): [/SIZE]Like others have said the madness of Boston really stands out, and thinking about all of my iFriends that were there.

[SIZE=medium] [/SIZE]

[SIZE=medium]Goal(s) for 2014:[/SIZE] To be sitting in Auburn again next December for the WS100 lottery. So that means (getting into and) completing a 100K in 16 hours or a 100M.

 

[FUBAR]

Quick question on hr rates.

This is the second week in a row where on my back to back run days my first was around a 9:00 pace at 147, and the next days run was in the 8:30s at the same hr. Last week's runs were 7 and 6.5 miles, this week's were 11 and 7.

In the first runs, I will want too push harder because it feels too easy, but on the second it feels like the right pace, so basically a slightly higher perceived effort with the same hr.

I've heard that fatigue affects hr, but why in this way? I'm not experiencing other symptoms of fatigue and I'm not overstressed.

 

[sho nuff]

Ok, did my attempt at a report.

Left out my goals for 2014.

To get back on the horse and into a race.

Was hoping to hit a March race that I pr'ed in 2012 and go for broke on it again...but have to take a trip for a wedding that weekend.

So my first goal is to raise a ton of money for the foundation I run for in the Country Music Half marathon.

Run that race without falling apart and get it in under 2 hours. Work my way up to a PR attempt in the fall on the course of the first race I did.

Then maybe gear up for one last marathon early in 2015...or run Rockey City in December next year

 

[Hang 10]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

 

[SteveC702]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

Off the top of my head I would say Pfitz's non-marathon book - http://www.amazon.com/Road-Racing-Serious-Runners-Multispeed/dp/0880118180/ref=sr_1_2?ie=UTF8&qid=1387466740&sr=8-2&keywords=pfitzinger

It's probably a good starting point. I remember the one thing I didn't like about his schedules was that it was a little bit light on workouts, but the other alternative I would go with (Daniels Running Formula) seems to be packed with too many workouts for most people I know. I would tend to undertrain instead of overtrain.

Edit: just took another look at my copy and I think his Schedule B (30-50 mpw) for HM may be just right for you. He has some speed workouts in there that involve hills, which I don't think necessarily helps you for your goal race (Shamrock right?), so maybe replace those with a mix of tempo sessions or short Vo2max/5K session (something like 6x800s where he had 6x2:30 steep hills scheduled).

 

[FUBAR]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

One thing I've learned is that we would need to consider your goals, time available, and current fitness before just saying "do this". There are many plans out there, and everyone reacts differently.What's your recent long run?

What's your goal pace?

 

[koby925]

I'm back up north for holidays trying to run and just get 25-30 miles a week in this ice and snow. Don't miss this stuff. Someone I know went down hard walking and fractured his leg, so a reminder to everyone to take it easy. I've found that my pace slows 15-20 seconds a mile on the ice and snow and my legs feel more sore after. Probably from the slipping and extended back leg kick from the conditions.

Will try to do a year end report soon. Not my best racing year but the total mileage of around 1600 will end up being not far off 2012.

 

[Sand]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

One thing I've learned is that we would need to consider your goals, time available, and current fitness before just saying "do this".

I guess I do this wrong. I look out there and gravitate toward the dumbest thing I could possibly sign up for. Then at some point during a delusional moment, say "#### it" and sign up for it.

So, yea, Hang 10 - #### it.

 

[BassNBrew]

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

You can get faster. The only way to do it, though, is to consistently run. Volume counts. A peak of 32 miles for Hidgon Intermediate isn't going to give you your all time PR. IMO, a long run of 15 or 16 is needed to really prepare you for the end of a half. Maybe try for volume in the thirties on average for the next few months and peak in the mid forties with a couple really solid 15 milers in there. If you want the next step I think that would do it.

Or unless you're me and your weekly volume for a 50K is give or take 32 miles. :flex:

Rookie. Try 60-65 mi per month for 100mi :flex: :flex:

How long were you in the wheel chair afterward?

About a week.

I still can't believe you did that well in a 100 on that training volume. How many years have you been running?

Maybe 3, biking since the start of this thread. I think I did my first marathon (technically only marathon) about 18 months prior to the 100.

 

[BassNBrew]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

One thing I've learned is that we would need to consider your goals, time available, and current fitness before just saying "do this".

I guess I do this wrong. I look out there and gravitate toward the dumbest thing I could possibly sign up for. Then at some point during a delusional moment, say "#### it" and sign up for it.

So, yea, Hang 10 - #### it.

 

[FUBAR]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

One thing I've learned is that we would need to consider your goals, time available, and current fitness before just saying "do this".

I guess I do this wrong. I look out there and gravitate toward the dumbest thing I could possibly sign up for. Then at some point during a delusional moment, say "#### it" and sign up for it.

So, yea, Hang 10 - #### it.

We all have our techniques.

Go for the race, my comment was directed towards the training program

 

[FUBAR]

I keep forgetting that bnb is insane.

 

[Ned]

5mi recovery @ 9:41/138 yesterday. A bit too fast/high HR for a recovery, but encouraging that I'm running something too fast again. My HRM strap is hosed. It's spiking at random times, so I'm not sure exactly what the HR was. anicmode:

This planking stuff is weird. Yesterday I was worried about doing 60sec per plank, and it felt great. Same task today, and I had to dig to finish the last side plank. It's amazing how much you shake when just laying there.

 

[Hang 10]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

One thing I've learned is that we would need to consider your goals, time available, and current fitness before just saying "do this". There are many plans out there, and everyone reacts differently.What's your recent long run?

What's your goal pace?

Let's see...

My long run will be 31 miles as of Saturday. I'm fit as a fiddle and my goal is to crush everyone not named Steve PRs.

 

[Juxtatarot]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

One thing I've learned is that we would need to consider your goals, time available, and current fitness before just saying "do this". There are many plans out there, and everyone reacts differently.What's your recent long run?

What's your goal pace?

Let's see...

My long run will be 31 miles as of Saturday. I'm fit as a fiddle and my goal is to crush everyone not named Steve PRs.

In that case, I recommend the beer and ice cream training plan.

 

[Hang 10]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

One thing I've learned is that we would need to consider your goals, time available, and current fitness before just saying "do this". There are many plans out there, and everyone reacts differently.What's your recent long run?

What's your goal pace?

Let's see...

My long run will be 31 miles as of Saturday. I'm fit as a fiddle and my goal is to crush everyone not named Steve PRs.

In that case, I recommend the beer and ice cream training plan.

I knew you'd appreciate that.

 

[SteveC702]

Hang

So after I gave you that recommendation this morning, I kept on thinking that I must have used that training plan (or at least a modified version of it) at some point. After wrapping up some work early I looked through my training log and found this 14-week stretch that might be of help to you.

Starting Point - Summer of 2009. PRs at the time - 80:57 / 2:52:29

Week 1 - 46 miles. (no workouts) - LR of 9.5 miles.

Week 2 - 46 miles (no workouts) - LR of 9 miles.

Week 3 - 54 miles (no workouts) - LR of 9.5 miles.

Week 4 - 51 miles (no workouts) - LR of 10.5 miles.

Week 5 - 68 miles (no workouts) - LR of 13.5 miles. Also closed a couple of runs with @ 6:20-6:30 pace the last mile or two.

Week 6 - 43 miles (no workouts) - LR of 9 miles.

Week 7 - 61 miles (5 mile tempo on Monday in 29:52) Saturday - AF Half Marathon in 79:30

Week 8 - 74 miles (4.5 mile tempo @ 5:50 pace) - LR of 15 miles

Week 9 - 61 (5mi tempo @ 5:52) - LR of 9.5 miles

Week 10 - 51 (Failed tempo, made it 2 miles @ 5:53 and had to bail) - LR of 10.5 miles.

Week 11 - 61 (5mi tempo @ 5:55) - Columbus Half-Marathon in 75:55

Week 12 - 48 (5mi tempo @ 5:50). Also had some treadmill workout where I started at 10.0mph and did 0.1mi pickups at a time while increasing the treadmill speed by 0.1mph each rep. (stopped after the 12th or 13th at 11.2 mph) LR of 10.5 miles

Week 13 - 18 ... Low mileage this week since I got sick the weekend before after eating at a Chinese buffet. Gutted out a 5K race in 16:47 on Tuesday night then had to take 2-3 days off/easy.. Also did a session later in the week with 2x1.5 miles (8:37, 8:16)

Week 14 - 42 (Did some sort of tempo early in the week with 2mi on, 0.5 easy, 1mi on... no times records??? )

Goal race for the fall - Indianapolis Monumental Half-Marathon - 10th place in 75:36. Got greedy early and came through 10K only 4s slower than my PR from the spring. Completely hit the wall with 3 miles to go and hung in there only because I knew I still had a shot at a PR.

If/when you get the book you'll see that his plan alternates weeks where on "odd numbered" weeks he schedules a VO2max workout and on "even" weeks he scheduled a tempo workout. I basically messed around for the first 4 weeks and then tried to do a tempo (4-5 miles) every week and run consistent mileage the rest of the week.

A few notes of relevance for you and your background:

1. I averaged 52 mpw during this stretch, not much higher than the 40 or so you want to target (about 30%). My highest miles weeks are in the 60s (throwing out that one 74 mile week) which is about 20-30% higher than your peak mileage as well, so scale back accordingly.

2. My longest run was 15 miles, but other than my races I only had 1 other run over 13 miles. I believe in the Pfitz 30-50 HM plan he had 5-6 runs between 13-15 scheduled, but you can probably get away with half of that (and do like 10-12 where he had 13 scheduled)

3. A short tempo session each week is all you really need, but switching in the VO2max workouts every other week helps shake things up. I think it will also help you when/if you want to downshift and run some 5Ks in the summer.

The main takeaway is that you can go pretty far on a moderate mileage / moderate quality program as long as you are consistent and stay healthy. Good luck with your 50K this weekend and make sure you recover well before you start up again.

 

[Hang 10]

Hang

So after I gave you that recommendation this morning, I kept on thinking that I must have used that training plan (or at least a modified version of it) at some point. After wrapping up some work early I looked through my training log and found this 14-week stretch that might be of help to you.

Starting Point - Summer of 2009. PRs at the time - 80:57 / 2:52:29

Week 1 - 46 miles. (no workouts) - LR of 9.5 miles.

Week 2 - 46 miles (no workouts) - LR of 9 miles.

Week 3 - 54 miles (no workouts) - LR of 9.5 miles.

Week 4 - 51 miles (no workouts) - LR of 10.5 miles.

Week 5 - 68 miles (no workouts) - LR of 13.5 miles. Also closed a couple of runs with @ 6:20-6:30 pace the last mile or two.

Week 6 - 43 miles (no workouts) - LR of 9 miles.

Week 7 - 61 miles (5 mile tempo on Monday in 29:52) Saturday - AF Half Marathon in 79:30

Week 8 - 74 miles (4.5 mile tempo @ 5:50 pace) - LR of 15 miles

Week 9 - 61 (5mi tempo @ 5:52) - LR of 9.5 miles

Week 10 - 51 (Failed tempo, made it 2 miles @ 5:53 and had to bail) - LR of 10.5 miles.

Week 11 - 61 (5mi tempo @ 5:55) - Columbus Half-Marathon in 75:55

Week 12 - 48 (5mi tempo @ 5:50). Also had some treadmill workout where I started at 10.0mph and did 0.1mi pickups at a time while increasing the treadmill speed by 0.1mph each rep. (stopped after the 12th or 13th at 11.2 mph) LR of 10.5 miles

Week 13 - 18 ... Low mileage this week since I got sick the weekend before after eating at a Chinese buffet. Gutted out a 5K race in 16:47 on Tuesday night then had to take 2-3 days off/easy.. Also did a session later in the week with 2x1.5 miles (8:37, 8:16)

Week 14 - 42 (Did some sort of tempo early in the week with 2mi on, 0.5 easy, 1mi on... no times records??? )

Goal race for the fall - Indianapolis Monumental Half-Marathon - 10th place in 75:36. Got greedy early and came through 10K only 4s slower than my PR from the spring. Completely hit the wall with 3 miles to go and hung in there only because I knew I still had a shot at a PR.

If/when you get the book you'll see that his plan alternates weeks where on "odd numbered" weeks he schedules a VO2max workout and on "even" weeks he scheduled a tempo workout. I basically messed around for the first 4 weeks and then tried to do a tempo (4-5 miles) every week and run consistent mileage the rest of the week.

A few notes of relevance for you and your background:

1. I averaged 52 mpw during this stretch, not much higher than the 40 or so you want to target (about 30%). My highest miles weeks are in the 60s (throwing out that one 74 mile week) which is about 20-30% higher than your peak mileage as well, so scale back accordingly.

2. My longest run was 15 miles, but other than my races I only had 1 other run over 13 miles. I believe in the Pfitz 30-50 HM plan he had 5-6 runs between 13-15 scheduled, but you can probably get away with half of that (and do like 10-12 where he had 13 scheduled)

3. A short tempo session each week is all you really need, but switching in the VO2max workouts every other week helps shake things up. I think it will also help you when/if you want to downshift and run some 5Ks in the summer.

The main takeaway is that you can go pretty far on a moderate mileage / moderate quality program as long as you are consistent and stay healthy. Good luck with your 50K this weekend and make sure you recover well before you start up again.

You da man, Steve. Really appreciate it.

 

[Sand]

I keep forgetting that bnb is insane.

 

[Prince Myshkin]

page 3? had me freakin out there for a minute thinking the thread had gotten locked (and i had missed whatever race-stalking photos had sealed the deal)!

i have found the perfect winter spot to run. a state park about 8 minutes from my house has all the camp sites shut down for the season. there's a mile and a half loop from the parking lot at the pool around an access road behind a camp site and back. it's a beautiful spot (wooded with a stream running beside the road), relatively flat, paved, no traffic and several side trails (well maintained crushed stone and gravel) with various size hills to mix in. I ran the loop and a mega-hill side trail (ok, nothing "duck-worthy" but a hundred foot climb over a third of a mile or so) Tuesday, and 2x around the loop today (in 58 degree weather 5 days before Christmas). Once the campgrounds open back up it will be too busy to run there, but I'm going to take advantage during the off-season.

 

[Hang 10]

50K giddy up...

 

[tri-man 47]

50K giddy up...

Oh yeah!

 

[Prince Myshkin]

50K giddy up...

kick ### hang10

 

[BassNBrew]

50K giddy up...

gl, go kill it.

 

[Juxtatarot]

I had a nice 16 mile run this morning. This was the first time I've run longer than 13.1 since Boston. It almost made me want to train for a marathon again.

 

[sho nuff]

Not a great run today.

5 miles in to 8...my breathing was all messed up (been dealing with a sinus issue and it may have moved into my lungs).

Legs felt heavy too and knees started getting sore.

Ended up walking the 2 miles back to the house.

Odd also that its December 21st and it was in the mid 60s.

 

[Sand]

Not a great run today.

Same here - 7.5 miles at 140 suck index. At the beach and it was 73 with 100% humidity. And 15-20mph winds. Weird day down here. But it is complete.

Supposed to rain hard tomorrow. Hoping to sneak in 7 at some point.

 

[Hang 10]

4:45:23 24th overall.

I'll post a report tomorrow... Getting drunk tonight.

 

[beer 302]

Nice job Hang 10! Beer tastes especially better after 31 miles

Pedestrian 6 miles on the trails but happy with the pace. Just signed up for a 50k in February. Really looking forward to next week with some time off, going to run the route 2-3 times and start working on the training regime. This one is put on by the group I run with on Saturdays 5 miles from my house, can't wait!

 

[sho nuff]

Not a great run today.

Same here - 7.5 miles at 140 suck index. At the beach and it was 73 with 100% humidity. And 15-20mph winds. Weird day down here. But it is complete.

Supposed to rain hard tomorrow. Hoping to sneak in 7 at some point.

It got to 72 today and was a bit steamy...which is why there is a nasty line of thunderstorms headed our way.

It will cool down by the time I run again Monday.

In other news...putting the treadmill up for sale here and likely buying a "stationary" bike.

Yeah...similar boredom. But with a full DVR of stuff to watch...its not all bad.

I think my knees will appreciate the less pounding and Ive gotten to where every TM run is just death to me.

 

[sho nuff]

Great job Hang...drink up.

 

[FUBAR]

Rock on hang 10!

Sho - why a stationary bike over a bike trainer?

 

[tri-man 47]

Quite a mix of outcomes today! I'm in the Juxt camp ...a smooth 11 miler this morning. One of those where my wife dropped me off by an expressway off-ramp and I ran home. Spent midday with my daughter doing a blood donation for the Blackhawks, and in waiting to meet a couple players, my daughter won a raffle for two tix to a Blackhawks-Bruins rematch in mid-January. I could afford to waste the day away because, as the FB friends know, I submitted the last chapter of my dissertation last night! Just a few clean-ups and a final defense and the doctoral degree will be in the bag!

Speaking of endurance events - way to go Hang10! The Summer of Speed and the Year of the Ultra!

 

[worrierking]

Way to go Hang! Awesome.

You too, Dr. Tri!

Really miserable suck index of 145 for my 20-miler yesterday to cap a solid 63-mile week. I am heading out for 10-12 here in a few minutes. The front came through so the temps are pleasant.

 

[sho nuff]

Rock on hang 10!

Sho - why a stationary bike over a bike trainer?

Thats a possibility too.

But the wife also said she would likely get on the stationary.

I really have just started researching all the possibilities.