What's cool about this one is I'll be running it with a buddy from work who was an athlete in HS but let himself balloon up to about 300lbs. He started running regularly in December and runs anywhere from 35-50 minutes 3-5 times a week. He seems pretty dedicated to finishing this and getting back into shape. Pretty sure he's already lost 15-20 lbs.
Fantasy Football - Footballguys Forums
This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!
Ran a 10k in June (1 Viewer)
- Thread starter GStrot
- Start date
FUBAR
Footballguy
Finished with the build aerobic base phase, with a MAF test at noon (8:29, 8:51 - although perhaps doing an hour LT ride yesterday was a bad idea, pretty sure I can do a lot better than that). ETA: actually, just looking at my 5 mile run two days ago, 8:11, 7:54, 8:10, 8:10, 8:49 (incl cool down. Maybe I'm more run down than I thought.
Later today had a half hour to waste waiting to pick up dinner, so I did 8x 30 seconds speed / 2 minutes. intervals between 4:38 and 5:22 pace.
January total: 161.4 Run, 217.6 Bike
Rest day tomorrow.
Later today had a half hour to waste waiting to pick up dinner, so I did 8x 30 seconds speed / 2 minutes. intervals between 4:38 and 5:22 pace.
January total: 161.4 Run, 217.6 Bike
Rest day tomorrow.
Last edited by a moderator:
SFBayDuck
Footballguy
I've been wearing Hoka's for a couple of years now, love them. I know BnB just got a pair as well.
Find a running store that carries them (used to be hard to do, but they're a lot more common now - I saw them at REI today) and try them on. They're definitely different, and I'm sure they're not for everyone, but I think they're great.
FUBAR
Footballguy
They look like platform shoes. As a guy who likes the minimalist style, will it be awkward?
SFBayDuck
Footballguy
The bottom of the shoe is really wide, so it minimizes that platform/unstable affect. The heel-toe drop is in the 4mm - 6mm range (depending upon model), so it does support a natural foot strike similar to other more minimalist shoes. There is an argument to be made that it reduces proprioception, and some feel this is pretty important all the way up the kinetic chain. But that's the only downside I can see, and I don't know enough about the benefits of that to have that factor in.
The obvious benefit is that it reduces the pounding on the muscles and joints because of the padding, with the biggest impact coming in the area of recovery. I think they're best suited for 1) Heavier runners (
) and 2) Runners that go up and (even more so) down a lot of hills and take a lot of pounding on the legs from that ( ) . But it sure seems that most people who try them like them. And a lot of very fast MUT runners are wearing them now.Just watched this video yesterday on the origins of the company, gives some background on the design.
Try 'em out. I have no doubts they're not for everybody, but I love 'em.
Sand
Footballguy
Prince Myshkin
Footballguy
Congrats Doc Tri. I know what a relief it is to get it over with!
beer 302
Footballguy
From the running groups I frequent they are a love/hate thing. The majority loves them and have no issues but they just don't fit some folks feet properly so I definitely echo Ducks statement, go try them on first. I'd love to give them a shot but my clown feet probably precludes me from getting in on the Hoka parade.
Good day today, finished two laps, incident free, of the 50k race I'm in next week. Both laps were solid, ran at what will probably race pace and on y'alls advice, wore the HR monitor and ran off of that rather than pace. Oddly enough it worked out that my second lap I felt stronger because I was monitoring when to push a little and when to back off. Thanks guys! Still struggling with cramps in right calf though and that worries me this close to race day. Didn't kick up until the last 1/4 mile of the second lap but I have to run three of these next weekend and there is no way I could manage another with this issue. Popped two salt pills before each loop, drank Gatorade throughout and took a little nourishment break in between drinking another 12oz or so of water. Had two Hammer gels and some breakfast bar thing. Do I need more salt pills? Can I eat a ton of banana's this week, will that help? Any thoughts?
All you link shows is "your name ran 21.19 miles today" and a map in the background. Have to log in to see anything else. That's a big run at race pace the week prior. I see you're going the fitness over freshness route. Putting you at a 10:00 pace, pills before each loop would be every 1.5 hrs +. I take one every 30 mins and salt Stick seems to be the best IMO.
Sand
Footballguy
Stout numbers, particularly the running. What length weekly long run are you doing? No swimming?
Plugging away here with one less than successful run after another.
13.3 miles in 3h17m. Really was mostly a 7 mile trail hike up 1800 ft at a 17:00 pace follow by a 6 mile easy run back on the road (mostly downhill) at 10:00 pace. I'm struggling to figure out what's going on. Excuses for this run are not being used to these type of hills, occasional snow patches and ice flows, and technical terrain. Whenever my hr hit the 130s, my legs felt like lead and I had to walk.
Yesterday was 6.45 miles in 1h23m, 728 ft climb. Ran the first 3 on the road covered in snow and fried my calves. Returned on the trail. Ran the flats and downhills, but gave up jogging the uphills after 2 miles.
Three weeks to figure this out and get my uphill trail pace to a 12:30 range.
13.3 miles in 3h17m. Really was mostly a 7 mile trail hike up 1800 ft at a 17:00 pace follow by a 6 mile easy run back on the road (mostly downhill) at 10:00 pace. I'm struggling to figure out what's going on. Excuses for this run are not being used to these type of hills, occasional snow patches and ice flows, and technical terrain. Whenever my hr hit the 130s, my legs felt like lead and I had to walk.
Yesterday was 6.45 miles in 1h23m, 728 ft climb. Ran the first 3 on the road covered in snow and fried my calves. Returned on the trail. Ran the flats and downhills, but gave up jogging the uphills after 2 miles.
Three weeks to figure this out and get my uphill trail pace to a 12:30 range.
Sand
Footballguy
FUBAR
Footballguy
I'm on temporary duty at a place that doesn't have a pool. Don't like that part at all.
Long run last week was 16 miles, week prior was 15, tomorrow I'm shooting for whatever 150 minutes gives (probably just over 17). roughly 40% of weekly miles.
Although next week after the long run I'm doing sufferfest, a week behind the others.
beer 302
Footballguy
Yea doing the lop twice a week before might not have been the wisest decision but my taper is pretty much a couple miles just to keep the legs moving, sleeping in and going to bed early. Worked last time for me, we'll see if it fate smiles on me again.
I'll pack a handful of pills with me so I can take them during the run, hopefully that will get me through. Sorry about the login stuff, thought it showed the details as well. Thanks for the insight guys
koby925
Footballguy
Girl #3 arrived 3+ weeks early Wednesday so I've been out of touch. Mom and baby (she was 6lbs 11 oz even that early) are happy and healthy.
Congrats, Dr. Tri-Man!
Sorry to hear, Gru. I am running and hoping through my partial labral tear. No impingement here, though. What made the surgery necessary - the tear or the impingement. My doc didn't seem to think mine would come to surgery since it was only a slight tear. I still feel it at times more than others and actually this 4 day hiatus with the baby coming has me feeling pretty good. Did 6 easy today and didn't feel it.
Congrats, Dr. Tri-Man!
Sorry to hear, Gru. I am running and hoping through my partial labral tear. No impingement here, though. What made the surgery necessary - the tear or the impingement. My doc didn't seem to think mine would come to surgery since it was only a slight tear. I still feel it at times more than others and actually this 4 day hiatus with the baby coming has me feeling pretty good. Did 6 easy today and didn't feel it.
Sand
Footballguy
ChiefD
Footballguy
tri-man 47
Footballguy
Super duper duper awesome! Good luck squeezing in training time for, oh, the next several years.
Serious, though, my daughter is my biggest race fan and comes to a lot of my races. So lucky you - you'll get three times the fun! Congrats to you and mrs. koby. I'm glad everyone is doing well.---
Very productive 9 miler today. We had 3 inches of snow into the early morning, so I was running in fresh powder. Temps were in the high 20's, so that wasn't a problem. I actually stayed on the sidewalks since the streets, with packed snow, were too slippery. But that meant I was doing a fuller leg lift and solid forefoot plant throughout to manage through the snow. Great workout for the legs.
Prince Myshkin
Footballguy
Sweet. I know how whipped I am with 1 daughter...can't imagine 3!koby925 said:
Prince Myshkin
Footballguy
Was hoping for a good long run today to finish off a pretty solid week, but it is POURING the rain here. I'm talking monsoon season downpour that is supposed to change over to ice and then snow. Kicking myself for not checking the weather reports and getting it in yesterday when it was high 40's and dry.
tri-man 47
Footballguy
Nice! That's what we want ...a couple of "feel it later" workouts each week (when in training, not base building, mode).
My morning workout was more shoveling. The plows came through and cleared off all the street sludge, so I had to shovel the heavy, hard-frozen snow off the end of our double-wide driveway and sidewalk crossings. I'm running out of space to put the snow!
finger:, Duck!)
sho nuff
Footballguy
The winter of meh continues.
Been feeling pretty crappy...mostly wheezy and have a history of asthma and bronchitis typically creeps in sometimes.
Been feeling that way for a few days and last night couldn't sleep for crap. Went to a walk in today and yup...its bronchitis. Nice steroid shot to the ### and a dose of meds for a week.
Been feeling pretty crappy...mostly wheezy and have a history of asthma and bronchitis typically creeps in sometimes.
Been feeling that way for a few days and last night couldn't sleep for crap. Went to a walk in today and yup...its bronchitis. Nice steroid shot to the ### and a dose of meds for a week.
Juxtatarot
Footballguy
Congrats Koby!
47 miles for me this week. Highlight was 2 miles in the middle of yesterday's run at 6:00 pace. That's 5K PR pace for me and the first time I've made it past 1.5 miles at that pace other than that PR race. Heart rate was only up to 171 telling me I could have gone farther even though I felt gassed. (This was on a treadmill but I think it still counts!)
47 miles for me this week. Highlight was 2 miles in the middle of yesterday's run at 6:00 pace. That's 5K PR pace for me and the first time I've made it past 1.5 miles at that pace other than that PR race. Heart rate was only up to 171 telling me I could have gone farther even though I felt gassed. (This was on a treadmill but I think it still counts!)
FUBAR
Footballguy
Real good point about base vs.training phases.Nice! That's what we want ...a couple of "feel it later" workouts each week (when in training, not base building, mode).
My morning workout was more shoveling. The plows came through and cleared off all the street sludge, so I had to shovel the heavy, hard-frozen snow off the end of our double-wide driveway and sidewalk crossings. I'm running out of space to put the snow!
FUBAR
Footballguy
chauncey
Footballguy
Just finished a Super Sunday 5 Miler, hilly course, 45:02, I'm usually around 10 min/mi pace. Pretty stoked, except missed the 3rd place age group by a minute so I didn't get a medal from the super hot chick. Been lurking in this thread off and on for a few years, you guys are bad ###.
Juxtatarot
Footballguy
IvanKaramazov
Footballguy
Congratulations on the addition to your family, Koby!
This week is the first week of elevating my mileage a little in preparation for my spring half, pushing today's run out to 12 miles. No particular wind, so I did it outdoors in a bunch of layers -- two below when I started and nine above when I finished. It's kind of hard to believe, but 12 miles is actually the longest I've gone since my previous half (May of last year). It definitely felt good to get out of my rut and start ramping things up again.
This week is the first week of elevating my mileage a little in preparation for my spring half, pushing today's run out to 12 miles. No particular wind, so I did it outdoors in a bunch of layers -- two below when I started and nine above when I finished. It's kind of hard to believe, but 12 miles is actually the longest I've gone since my previous half (May of last year). It definitely felt good to get out of my rut and start ramping things up again.
Alex P Keaton
Footballguy
Congrats from both me and Mrs Keaton!!!
tri-man 47
Footballguy
ChiefD
Footballguy
I did this the other day, and I ran about as hard as I could for about 2 miles, which included some inclines as well. The max heart rate I could get to was 182. So I'm assuming I'm subtracting my age (44) from this, which would be 138.
I'm finding it extremely difficult to hit that number. Downhills or flat ground I can, but the pacing is so dang slow. The only way I can hit it on an uphill is if I darn near walk.
Is this normal, and just part of the process? If so, really frustrating. But I'm guessing beneficial, based on the reading I've done here and across the web.
SFBayDuck
Footballguy
You've ramped up volume and difficulty (elevation gain) pretty quickly, haven't you? I'm sure with your base you can handle that, but make sure you're doing the other things to allow your body to not only handle but take advantage of the training stress:
- Recovery - make sure you're focused on this as much as the training itself. Whether recovery runs or a day off, don't neglect it.
- Protein - pounding down those hills you're doing some good muscle damage to those quads, make sure you're taking in protein before and after training. I swear by Master Amino Pattern as a supplement, I really think it makes a difference for me. And it's on sale right now, which is good because it is spendy.
- Sleep - more and more studies are starting to focus on this. Besides the obvious benefits, HGH is released while you are sleeping, which is key to recovery and muscle adaptation
- Non-training stress - this is the one I'm usually not able to really control, but I do try to be aware of it and adjust training as necessary. HR that gets out of control, or just feeling sluggish I've found I can often tie back to this when everything else above has been dialed in
- Body work - whether it's stretching (I'm still a post-run static stretcher, although not everyone believes in that), massage, PT, foam rolling, etc - take care of the little issues. I've been in a good rhythm of once-a-month visits to my chiro/graston guy to get a tune-up
Now I'm off to do some things not on this list - like eat like #### and drink too much IPA while watching football!
FUBAR
Footballguy
Yes. on all counts. Honestly though, try doing half mile intervals or quarters even. I found my HR gets higher during sprints, after the 3rd or 4th.
Except today, it got to 202 during a recovery leg while only hitting the 170s during my intervals. (meaning, my monitor got static or malfunctioned)
bentley
Footballguy
I got in another 11 today. Feeling very good about the HM in two weeks. I saw someone a couple pages back talking about 25 miles a week being light so now that has me worried I might not have trained hard enough. My current routine has been 3 days a week at 4-5 miles and then a long run on Sunday. 24 miles this week.
worrierking
Footballguy
Holy Cow, Steve C finished New Orleans in 2:28:43 today. Fourth place overall. He is ablaze.
Congrats Koby! Awesome.
Congrats Koby! Awesome.
bentley
Footballguy
Juxtatarot
Footballguy
I suspect you can do your easy running a little higher than 138. Many of the experts state easy running should be at about 75% of max. If you got to 182 in a training run like that I suspect you're true max might be in the high 180s. It's just so hard to reach your true max. Maybe 142 or so would be a good target. Just make sure it feels easy -- you should be able to carry on a conversation and your breathing shouldn't be labored.
Juxtatarot
Footballguy
worrierking
Footballguy
I read it wrong. 4 was his bib number, he finished third. It was a terrible day for a fast time in LA, with temperatures in the high 60s and humid.
Similar threads
