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!
FYI, this installs a "coupon printer" in your browser. It says it doesn't transmit personal info (ie spyware), but it does limit you to being able to print the coupon only twice. So, print it once and then photocopy it 50 times.
First off- nice work on that bike ride...pigskinliquors said:I got me ### kicked during my run this weekend! I planned on running a negative split 8 miles (starting at 8:45 per mile, finishing at 8:10 = :05 seconds per mile faster). I got out later than I anticipated, as the Mrs. wanted to get her run in first (on the treadmill). When I left the temp was 85 degrees, with 92% humidity (ptts!). I weighed in (to see how much water I should be drining) took my Garmin, and 24 oz of water on my fuel belt, and took off. All went well for the first 5 miles (right on pace), but my legs got really woggly, really fast. My sixth mile was 8:50, and my heart rate was up to 192 (my max is 200), and rising. I walked a quarter mile, while I finished off my water, then took off again. My HR was back over 190 before I finished mile 7, and I repeated until I got in. My sweat was literally pouring out of me. I weighed in, and had lost 7 pounds of water during the run(considering I still have 8 pounds of vacation weight to take off, it actually felt good for a couple of seconds). I hydrated the rest of the day, and felt fine later, but was not happy with myself for treating my body like that. As a glutton for punishment, I then went for an 80 mile bike ride w/ my neighbor on Sunday (it should have been 78, but we took a small detour). I had never ridden more than 45 miles, and he'd never gone more than 50. He's preparing for the Hotter than Hell Hundred next weekend (I won't be going = many, many excuses) and I wanted to support him. I've ridden with him before, and he rides quite slow = I figured I could handle it. We started at 5:00 am to avoid the heat, and took rest stops at miles 37 and 55. The pace was excruciatingly slow to me (we averaged 15.6 mph), but the ride was awesome. The loop that we did was fairly flat, there was little wind, a great sunrise, and little traffic. My neighbor cramped up around mile 70, so we limped in. My legs felt great afterwards, and I actually contemplated getting a little run in immediately after. FYI: spending 5 hours on your bike has a very negative impact on how your ### feels! My post weight was 1 pound heavier than I started = I learned my lesson from Saturday and ate and drank throughout the whole ride. Longer rides are in my future, but I HAVE to get a regular road bike, as my hands were quite sore, as I rode on my bull-horns most of the ride to be social (some time in the aero-position to save my back, but not enough).
... yeah, it was slow- but you banged out a bunch of miles AND got to hang with a buddy. IM in the future? Hmmmm? Hmmmm?Next- 192 HR?!!!!! I think... scratch that... I KNOW my heart would explode out of my chest at that rate. Cripes- what're you, a humming bird?! 
... Isn't you that's already stick thin? Having gained 15lbs since my more serious training days (tri-days), I would pay good loot to lose 8 lbs in a run
Bless both of you.... at some point a zillion pages ago, I thought I'd dream about approaching gruecd's qualifying time (based on pipe-dreams, 1/2 marathon times and a whole lot of free/sedentary time on my hands)... the running lately has brought me back to reality. Let me finish the thing without breaking down physically and I'll have achieved goal #1. If goal #1 works, a sub 4:00 would be just fine. Anything other than those two is gravy for this tub o' goo....Best of luck, my friend!
.... mmmmmmmm... gravy.
IM no, Half IM yes (October 28th). Right now the half seems daunting, and a full IM outright crazy. After this one, and the Houston marathon are over I'll hopefully have some sense whether or not to add it to my list of things I want to do. With the extra poundage from vacation, I certainly don't feel "stick thin." I put all of the water pounds back on and then some since Saturday. 192 felt like my heart was going to explode. The scary part was how quickly it would get back up, after walking it down.First off- nice work on that bike ride...... yeah, it was slow- but you banged out a bunch of miles AND got to hang with a buddy. IM in the future? Hmmmm? Hmmmm?Next- 192 HR?!!!!! I think... scratch that... I KNOW my heart would explode out of my chest at that rate. Cripes- what're you, a humming bird?! wink1.gif... Isn't you that's already stick thin? Having gained 15lbs since my more serious training days (tri-days), I would pay good loot to lose 8 lbs in a run
Best of luck tri-man!! That one is on my life list, but I'm pretty sure I won't be able to reach it until I'm 45 (actually 44 as they round up the year that you are on!).Bless both of you.... at some point a zillion pages ago, I thought I'd dream about approaching gruecd's qualifying time (based on pipe-dreams, 1/2 marathon times and a whole lot of free/sedentary time on my hands)... the running lately has brought me back to reality. Let me finish the thing without breaking down physically and I'll have achieved goal #1. If goal #1 works, a sub 4:00 would be just fine. Anything other than those two is gravy for this tub o' goo....Best of luck, my friend!
You are dead to me.pigskinliquors said:I got me ### kicked during my run this weekend!
I planned on running a negative split 8 miles (starting at 8:45 per mile, finishing at 8:10 = :05 seconds per mile faster). I got out later than I anticipated, as the Mrs. wanted to get her run in first (on the treadmill). When I left the temp was 85 degrees, with 92% humidity (ptts!). I weighed in (to see how much water I should be drining) took my Garmin, and 24 oz of water on my fuel belt, and took off. All went well for the first 5 miles (right on pace), but my legs got really woggly, really fast. My sixth mile was 8:50, and my heart rate was up to 192 (my max is 200), and rising. I walked a quarter mile, while I finished off my water, then took off again. My HR was back over 190 before I finished mile 7, and I repeated until I got in. My sweat was literally pouring out of me. I weighed in, and had lost 7 pounds of water during the run
As a glutton for punishment, I then went for an 80 mile bike ride w/ my neighbor on Sunday (it should have been 78, but we took a small detour). I had never ridden more than 45 miles, and he'd never gone more than 50. He's preparing for the Hotter than Hell Hundred next weekend (I won't be going = many, many excuses) and I wanted to support him. I've ridden with him before, and he rides quite slow = I figured I could handle it.
We started at 5:00 am to avoid the heat, and took rest stops at miles 37 and 55. The pace was excruciatingly slow to me (we averaged 15.6 mph), but the ride was awesome. The loop that we did was fairly flat, there was little wind, a great sunrise, and little traffic. My neighbor cramped up around mile 70, so we limped in. My legs felt great afterwards, and I actually contemplated getting a little run in immediately after. FYI: spending 5 hours on your bike has a very negative impact on how your ### feels! My post weight was 1 pound heavier than I started = I learned my lesson from Saturday and ate and drank throughout the whole ride. Longer rides are in my future, but I HAVE to get a regular road bike, as my hands were quite sore, as I rode on my bull-horns most of the ride to be social (some time in the aero-position to save my back, but not enough).
Still running. Two or three times a week. Mostly 3. Haven't signed up for any races, though. That is my big problem. There is a 5k Turkey Trot but that is a long way to go. I really need to find something in September or October to get moving. The weather has been hot and humid in Chicago and that really has been slowing me down. Am slowly working my up to a 10 miler before winter sets in. Can't seem to get my speed any faster than 9 min miles. Would really like to do the 5k in 25 minutes but, again, that seems like a long way off. At some point we will have to start talking about running in the cold and what the best gear to wear is. Something I think about when I am sucking in the humidity on my morning runs.Thanks for asking.3 User(s) are reading this topic (1 Guests and 0 Anonymous Users)
2 Members: El Floppo, GStrot
... still running, GS?
Good to hear, GS! A 10miler?! amazing stuff... and don't sweat sub 9:00m- you're doing great just getting a base going. When you're ready, interval training will put you over the top in terms of pace.Still running. Two or three times a week. Mostly 3. Haven't signed up for any races, though. That is my big problem. There is a 5k Turkey Trot but that is a long way to go. I really need to find something in September or October to get moving. The weather has been hot and humid in Chicago and that really has been slowing me down. Am slowly working my up to a 10 miler before winter sets in. Can't seem to get my speed any faster than 9 min miles. Would really like to do the 5k in 25 minutes but, again, that seems like a long way off. At some point we will have to start talking about running in the cold and what the best gear to wear is. Something I think about when I am sucking in the humidity on my morning runs.Thanks for asking.3 User(s) are reading this topic (1 Guests and 0 Anonymous Users)
2 Members: El Floppo, GStrot
I was going to post this as well, but I couldn't remember which was ok and which meant rest.
You are dead to me.pigskinliquors said:I got me ### kicked during my run this weekend!
I planned on running a negative split 8 miles (starting at 8:45 per mile, finishing at 8:10 = :05 seconds per mile faster). I got out later than I anticipated, as the Mrs. wanted to get her run in first (on the treadmill). When I left the temp was 85 degrees, with 92% humidity (ptts!). I weighed in (to see how much water I should be drining) took my Garmin, and 24 oz of water on my fuel belt, and took off. All went well for the first 5 miles (right on pace), but my legs got really woggly, really fast. My sixth mile was 8:50, and my heart rate was up to 192 (my max is 200), and rising. I walked a quarter mile, while I finished off my water, then took off again. My HR was back over 190 before I finished mile 7, and I repeated until I got in. My sweat was literally pouring out of me. I weighed in, and had lost 7 pounds of water during the run(considering I still have 8 pounds of vacation weight to take off, it actually felt good for a couple of seconds). I hydrated the rest of the day, and felt fine later, but was not happy with myself for treating my body like that.
As a glutton for punishment, I then went for an 80 mile bike ride w/ my neighbor on Sunday (it should have been 78, but we took a small detour). I had never ridden more than 45 miles, and he'd never gone more than 50. He's preparing for the Hotter than Hell Hundred next weekend (I won't be going = many, many excuses) and I wanted to support him. I've ridden with him before, and he rides quite slow = I figured I could handle it.
We started at 5:00 am to avoid the heat, and took rest stops at miles 37 and 55. The pace was excruciatingly slow to me (we averaged 15.6 mph), but the ride was awesome. The loop that we did was fairly flat, there was little wind, a great sunrise, and little traffic. My neighbor cramped up around mile 70, so we limped in. My legs felt great afterwards, and I actually contemplated getting a little run in immediately after. FYI: spending 5 hours on your bike has a very negative impact on how your ### feels! My post weight was 1 pound heavier than I started = I learned my lesson from Saturday and ate and drank throughout the whole ride. Longer rides are in my future, but I HAVE to get a regular road bike, as my hands were quite sore, as I rode on my bull-horns most of the ride to be social (some time in the aero-position to save my back, but not enough).
The final straw is that Mrs. Liquors is going back to school (Massage Therapy!!!), and has her first full day next Saturday and a half day on Sunday. I'll try to find a way to make it up to you.What a drag that you'll have to help her out with all that "happy ending" homework.
ETA: yeesh, left out a whole word.
I was going to post this as well, but I couldn't remember which was ok and which meant rest.
For the life of me, I can't either.... just thought I'd throw it out there, figuring one of you 10k nerds would.Glad I'm not a 10k nerd.El Floppo said:RoarinSonoran said:I was going to post this as well, but I couldn't remember which was ok and which meant rest.
i did it. felt like total #### about 3 minutes in but i ground it out and did the full 34 minutes as i planned. 2.61 miles. my pace is slow and i felt horrible/weak at the end but it's done. :X
pigskinliquors said:
I'd volunteer for training sessions, but since I'm the thin 'stick' man to whom others refer, there's little to massage. 
GStrot, if you want to head this way in October, you can find the Wright Runs (5K and an 8 or 10K?) and a Makin' Tracks 5K on a Saturday.
Great job Furley! Getting workouts in, when your head is telling you not to are some of the most rewarding.
Agreed. Unfortunately, my head told me this morning that my body didn't feel like running, and I succumbed to the pressure. Went to work early instead so that I can leave early this afternoon to get my miles in.
Starting June 10 the weekly workout days are: 5, 5, 5, 6, 5, 6, 5, 5, 3, 3, and 1 this week (5 planned). Mine are mostly cycling or the spining bike. However, today I started lifting again and will sprinkle in the occasional run a bit more often now that I'm doing longer weekend rides (and generally more comfortable on the bike).Norman Einstein said:
Norman Einstein said:
Ditto. I should have a 3rd workout during the week, but schedules are hectic right now and I'm doing a little ptts-ing that I'm only training for a half marathon so I don't need as much. For a full marathon, I'd prefer to do 3-4mi on Monday, some sort of track workout on Tuesday (this is the aforementioned 3rd workout), and another 3-4mi on Thursday, with the long run on Saturday. For the most part, I've be doing 3mi each on Tuesday and Thursday lately, with the Saturday long run.My doc has suggested that I start working on my speed as my new goal, once I've completed these two upcoming half marathons. I had mentioned to him how I don't really have anything planned, except perhaps the Goofy Challenge (Disney Half and Full Marathons in the same weekend). So we'll see.
ditto on all counts for me.I'm content running the 3x week, but I'd really love to get back in the saddle and do at least 1 bike ride a week. Don't see that happening until we've got more of a handle on where to stuff the baby so we can get some sleep.
I do a modified version of this, as swimming 2x per week with any intensity historically has led to back problems for me. I tend to: run 2 or 3; bike 2; swim 1 or 2. If it's a brick week: 1 run, 2 swims, 1 bike, 1 brick (r+b). I try to have only one intense speed workout per week, and only 1 long workout per week. I try to alternate the speed and long workouts between running and biking, and try to maintain consistent swims, with only slow increases in distance (no increase in intensity). I also try to get in 3 days of sit-ups per week and do the following weight workouts each week: arms 2 days; push-ups 2 days (20, 19, 18, 17...1 with 30 sec. between sets), legs 2 days, and try to get in yoga on the day off (I've skipped it the last three weeks).
Usually 5-6 days/week. My key workouts are the weekly speed workout (alternate between intervals and tempo runs) and the weekly long run (12-14 miles right now, longer when I'm training for a full marathon). The other 3-4 days are just junk miles--easy mid-distance runs of 4-6 miles. Also play basketball and lift weights 1-2 times per week.Right now I'm averaging 30-35 mpw, but when I'm at the peak of marathon training, my long run gets up around 18-20 miles and I add a longer mid-week run (10-12 miles), so I'll sometimes get as high as 50 mpw. What I've found, however, is that I'm a lot more prone to overuse injuries (achilles/knee tendonitis, shin splints, etc.) when I get up over 40 mpw, so when I start training for Boston next January, I'll probably add another rest day and just focus more on my key workouts (plus hillsNorman Einstein said:
).During the winter, I generally do less running (20-25 mpw just to keep my base), but I play a lot more basketball, and I lift weights (including legs) a lot more religiously.
This is similar to my routine. During my first bout of marathon training this past winter/spring, I peaked at 50 mpw, running about 5 days a week. During triathlon training, I'll be similar to the guys above - couple bikes, couple swims, couple of runs, and some strength and flexibility work.I think you need to be running 3-4 times a week to really be able to improve. That allows a longer weekend run, a shorter, harder workout, and as gruecd says, a couple of junk runs.eta: 9 miles this morning, with several strong hills (up and down, using expressway overpasses as my hill). Hot and terribly humid here in Chicago. You know it's bad when you can come home and wring sweat out of your socks.Usually 5-6 days/week. My key workouts are the weekly speed workout (alternate between intervals and tempo runs) and the weekly long run (12-14 miles right now, longer when I'm training for a full marathon). The other 3-4 days are just junk miles--easy mid-distance runs of 4-6 miles. Right now I'm averaging 30-35 mpw, but when I'm at the peak of marathon training, my long run gets up around 18-20 miles and I add a longer mid-week run (10-12 miles), so I'll sometimes get as high as 50 mpw. What I've found, however, is that I'm a lot more prone to overuse injuries (achilles/knee tendonitis, shin splints, etc.) when I get up over 40 mpw, so when I start training for Boston next January, I'll probably add another rest day and just focus more on my key workouts (plus hillsNorman Einstein said:
Sounds a little like a heel spur.
Hot and humid here in Central Florida. It is 84 now and my run has been done for 45 minutes. I ran 7 miles with intervals tonight. The first two sprints were slower than last time, but oddly the last was 9 seconds faster. My run was 6.5 minutes faster than the last time I did the intervals. 1:07:12 for the run at a 9:31 pace.ETA: I can't wait until it is cooler here in the winter to see how much faster I can run over last year.
except it's not on the bottom of the foot. it's in the area south and east of the achilles.
You pretty much describe what I'm feeling. I know the back end of my heel (an inch/inch and a half off the ground) has a protrusion, but I think the issue is tied to the bottom end of the achilles. If I figure it out, I'll let you know. I kinda know the solution is rest ...but I want to get in an October race first. :stubborn:
Others will chime in with more specific plans- but here's what I do
ption 1: As part of my 4-5 mile weekday run, I'll throw 2x 0.5m pickups after 1.5m seperated by 0.5m recovery. I try to go about 1:00/m faster on the pickups, but just go by feel, getting my HR (again, by feel) going. I'm thinking of adding a third pickup in there.
Had to walk after 2mi, then turned the last mile into a modified fartlek/interval/speed training mutation. Ran a couple blocks full out (~6:30-6:45 pace), then walked a little, wash, rinse, repeat.
guess it's time to get soaked!
3:15:59 for me = 7:28 pace... 2 years ago, very within reach- now, not so much.Next year gets me up a bracket at 3:20:59 = 7:40 pace... if I don't turn back into a fat, sedentary lump (ie: no whammies, no pregnant wife), that is very doable.5k in 29:17 last night. I need a break from this f'n heat.
Yes! don't avoid running in the rain- who knows... your next race might be in the rain, and you can always look back to today to remember how you need to run (or what you need to wear, etc).about to pour down rain tonitei don't want to skip running today. i've done it every monday, wednesday & friday or 10 weeks.
Yes, treat it as a learning exercise. I'd love to have some rain right about now. C'mon what's-left-of-Hurricane Dean! Bring me some rain this weekend.El Floppo said:
and if i suffer a catastrophic injury first i'll be sure to let you know 
