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Ran a 10k in June (6 Viewers)
- Thread starter GStrot
- Start date
2Young2BBald
Footbaldguy
If not for the free flight, I wouldn't have gotten anywhere near there. Pikes Peak looks and sounds amazing. I'm too lazy to look, what kind of times do the winners typically post?
Harris
Footballguy
For the Ascent (half-marathon, up the mountain only) winners usually around 2:15-2:30 I would say.The Marathon (up to summit and back down) winner is normally between 3:30 and 4:00. My times for 2007 and 2008 were 6:20 and 6:26. I'm hoping to break 6 hours this year and place in my age group. This race is so much fun and so well organized that I'll be going back every single year that I can.
SFBayDuck
Footballguy
I'd love to do Pike's Peak some year. Maybe 2010.I'm getting real close to pulling the trigger on registering for my first marathon, the inagural Marin County Marathon on 4/19. The 2nd half of the course looks pretty ugly, I went to the elevation profile and thought "that's not so bad".....until I realized I had to scroll over to the right to see past mile 9, which is where the hills really start. Nothing too drastic, it's maxes out at 308 ft, but mile 17 on are going to be tough. Several sections of 10+% grade, that's going to be brutal in a marathon.
But I actually want a tougher marathon like this one, because my next goal may be the SOB 50K in July. Check out that course profile - it starts at 6500 ft, has a steady gain of over 1000 ft from miles 8-16, and an even tougher climb from miles 23-27. I'm pretty intimidated by this course, between the terrain and the elevation, but I'm sneaking up on saying "what the F!" and registering.
One other note - my wife did the first day of the Couch to 5K plan on Saturday, and she wants to run (well, walk and run) the 10K during the Marin Marathon!
2Young2BBald
Footbaldguy
When I did the 1/2 marathon out there in December we started on the strip, but came back in Frank Sinatra Dr on the back side of the Mandalay Bay side of the strip between the parking garages and the freeway. It wasn't very scenic, but it appeared to have far less lights and did have a side walk. I wonder if the concierge where you are staying could send you out to some trails to give that a whirl.
2Young2BBald
Footbaldguy
Kicked my own ### in the pool tonight using a modified Tri-Man speed routine (thanks for the advice). I did 2,000 total yards with: the first 500 yards I did 25 as fast as I could swim, back slow, quick rest, repeat. Second 500 was a fast 500, next was a slower 500 practicing breathing on the opposite side every third stroke, did 250 more of the 25 on 25 off using arms only and finished with a slow 250. Doing the speed stuff I found something I need to fix. I pull way harder with my right arm than my left. I don't notice it much at slower speeds, but swimming faster I am pulled to the right side of the lane.
gruecd
Footballguy
Gonna hit the gym later this afternoon for six miles with four at tempo pace (6:50 or so), then lifting chest & triceps and some core work.
Even though I'm probably not doing Boston, I think I'm going to alternate every other week between speedwork and hill work. I have to drive 30 minutes to get to any decent hills, but I think it'll be worth it in the long run.
Even though I'm probably not doing Boston, I think I'm going to alternate every other week between speedwork and hill work. I have to drive 30 minutes to get to any decent hills, but I think it'll be worth it in the long run.
Thanks, I just started tracking my runs last week...using advice from this thread.If you haven't started charting or tracking your runs, you might want to do so. Its good runs like this that gve you something to look back on.
pigskinliquors
Dr. Parrothead
no pun intended
My update:I started week 3, day 1 of the 100 pushups plan last night, and got in a 4 mile run this morning at 8:30 pace. Our weather is crazy here. It was 68 degrees at 5:30 am when I went for my run, and is currently 42 and dipping fast (supposed to be around 31 degrees tonight)
gruecd
Footballguy
You poor thing.
tri-man 47
Footballguy
Bentley, I did some running while out there last spring. We stayed at the Red Rock Resort out on the W/NW edge of town (a great location - superb rooms, pool, casino, but at a moderate price because of the location ...yet an easy 20 minute drive to the Strip with all of its free parking). From the resort, I ran out toward the Red Rock canyon and back. If you're willing to drive out there, you could park at the resort and run toward the hills, or just park out further toward the canyon and run the roads out there. A friend and I also rented mountain bikes in the little town of Blue Diamond ...you could always park in that town, get some quick directions from the bike shop, and hit the trails outside of town. That'd definitely get you out into the desert ...pretty cool (just don't crash like I did while biking
).The other option is to just head west of the Strip (such as via Flamingo or Desert Inn, and past highway 15) and get into the Las Vegas neighborhoods. Since we stayed at the Red Rock, we ended up in the 'hoods as we shopped for supplies for our son's volleyball team. Lots of long blocks as part of the big grid of the city.
tri-man 47
Footballguy
Cool! To build on that, your next challenge is to do some single-armed swimming. Push off of the wall and use an easy kick ..keep your left arm out in front of you, and stroke through with the right. Rotate the right all the way through, while still kicking lightly, then repeat (I pause just for a moment before starting the next stroke). Do that down and back. Then swim just with the left arm. When I first started working on this years ago, my effort was something of a lunge forward (no FFL-pun intended). Now it's a smooth motion and good rotation. You'll learn much more about your stroke when doing these! Besides working the balance and rotation of each side, you'll also notice the benefit when you then do some alternate breathing.
2Young2BBald
Footbaldguy
AgreedYou poor thing.Our weather is crazy here. It was 68 degrees at 5:30 am when I went for my run, and is currently 42 and dipping fast (supposed to be around 31 degrees tonight)
It has to be hell running in all that hot weather.
2Young2BBald
Footbaldguy
I have seen folks, I think, doing this with one arm on a kick board. I may start with the kickboad for a few and then drop it for the above. Good stuff!!!
My wife had a night out with friends tonight and I did not feel like running at 10 o'clock tonight, so I got up at 6 this morning and went to the gym for a run. My body was doing all kinds of weird things but I got my 4 miles in. It is amazing how different things are when you are used to running at night. My digestive system was going into shock for the first mile, but I really enjoy getting my run out of the way. I have been much more awake at work today also. I may have to do this more often.
prosopis
Arizona Chupacabra
I repeated day 1 week 4 today and finished it. I slowed my pace down quite a bit. I got it down to where I could carry on a conversation. I was still breathing heavy and it was not easy to finish. I was able to complete everything but my time sucked. Will my lungs improve as I do this more. I have always felt I had poor lung capacity and if I cant improve to a faster time this will suck. I think I did about a 14 min mile todayToday was day 1 of week 4 for me of the c25k. I have made it through all three previous weeks. Week three was tough but I felt I finished it well. Today I failed day 1 of week 4. I did the 5 min brisk walk followed by the three min run and 90 sec brisk walk. Everything was good. I then was unable to complete the 5 mins of running. I am not sure by how much I missed but I am guessing a good minute ( I am using a podcast for timing). I then did the brisk walk and it only got worse. I was unable to finish the following 3 min or the 5 min run. I then just stuck to my brisk walk home. I did three miles in all and I felt it was a walk of shame.Here is the question. Do I go back and redo week 3 or do I plug away at week 4 day 1 until I complete it? This was the first time I did not make it through a training day.
I almost did not run today because I thought it was to cold at 58 degrees Then I thought of you guys running in 2 degrees so I manned up and got out there.
pigskinliquors
Dr. Parrothead
That's a great drill! I also highly recommend Total Immersion books and/or DVD's. They'll teach you great technique = less effort, quicker swims.2Young2BBald said:I have seen folks, I think, doing this with one arm on a kick board. I may start with the kickboad for a few and then drop it for the above. Good stuff!!!
gruecd
Footballguy
Did the tempo run. Started with a one-mile warmup at 8:00 pace, then four miles at tempo pace (6:50), followed by a one-mile cooldown at 8:00. All on the treadmill with a 1% incline. Then I lifted chest and triceps and did some core work before shooting hoops for a little bit. Might actually end up getting into a new 3-on-3 basketball league, and if I do, our first game would be tonight at 9:20. Sheesh.
Winston Wolfe
The Cleaner
New geek entering the thread. I haven't run seriously in 20 years. I will most likely be running Boston in 2010 without a number. Just for giggles, I am going to try and qualify for it by running in a Marathon in Arizona next January. My realistic goal is 4 hours, but I can dream can't I?
This was much easier when I didn't have Verne Troyer strapped to my midsection.
This was much easier when I didn't have Verne Troyer strapped to my midsection.
tri-man 47
Footballguy
Be patient, be patient. One thing I like to advocate for breathing is to focus on a strong exhale - not the inhale ...that'll take care of itself. If you exhale fully, even forcefully (yeah, you'll make a bit of noise with it), then you set yourself up for the inhale. It also helps to reinforce your running cadence.
SFBayDuck
Footballguy
Well, went and did it today - I registered for my first marathon. And I have to go and register for a tough one. It made me laugh a bit when I was reading part of Dean Karnazes 50/50 book (about running 50 marathons in 50 days) on the plane today, and he mentioned Heartbreak Hill in Boston is an 80 ft climb. I'm looking at several climbs almost 4 times that! I'll obviously come up with a goal time as I get closer, but it sure isn't going to be the 4 hours I assumed I'd be going after when I finished my first half last year in 1:57. Not with those hills. But if my training goes as I expect (hope? plan? pray?), then I'm really targeting that 50K July 11th, so this marathon will be more about the experience and using it as a big ole training run that trying to push myself to a certain time.And, my wife went registered for the 10k! She knows she won't likely be ready to run a whole 10K by then, considering she's exactly 2 runs into the Couch to 5K plan (and, as a brand new runner, is struggling as expected), but she wants something to target, likes the charity, and has other friends that are going to be doing it as well. I'm proud of her!
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bentley
Footballguy
Welcome, friend.I did a warmup mile, four miles of intervals and a closing mile at the gym tonight. Hoping to get two five milers outside over the next four days in Vegas.
pigskinliquors
Dr. Parrothead
my guess is bc you play basketballBNB: Seriously?? Why??
Don't know, that's why I asked the question. Maybe because at your size I picture you being rather unique among the noise of the hundreds of other runners in a race. And you play basketball.BNB: Seriously?? Why??
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pigskinliquors
Dr. Parrothead
Great to have you in the thread WW
Keep us posted as to your training progress.
GREAT to hear Duck!! I'm not sure if you have a training program set-up yet, but I really like Runners World's Smart Coach to at least get you started. This is also a good article on abs for runners. Pretty sure we referred to it earlier, but you get to see Lolo's abs again = a good Honda if it is one!
_______________________________
My mini-update: I finished Day 2 of Week 3 of the 100 push-ups program last night. I had to cancel my evening circuit training, as we sold our house last night
and had quite a bit of paperwork to do with our Real Estate Agent. We'll be homeless for a month as our current house closes at the end of this month, and the home we're building won't be completed until April 1st (earliest) = getting workouts in might be a challenge during that stretch.
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2Young2BBald
Footbaldguy
If it was a polar bear it could have been about basketball and your tan.my guess is bc you play basketballBNB: Seriously?? Why??
I tried running in the morning last Wednesday. It was tough and I felt like I had no energy. Probably because I woke up 1.5 hours earlier than normal and my body was pissed. I haven't done it since. I'm sure it gets easier and easier...but let me know if you continue the morning runs and if it does in fact get easier.Edit to add: Ran another 5 miles last night at 9:13 pace. A bit faster than the 5 miles I ran on Sunday.
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2Young2BBald
Footbaldguy
Harris, I was just booking a reservation over in Tinley Park for next month and remembered that I had stopped in to a cool little running store near there when I was there earlier this year: This One While I doubt they do VO2 testing you are looking for, it looked like the staff was a bunch of "pros" and I'd bet they can help find you a place that does the testing.
tri-man 47
Footballguy
I just finished that book recently. Craziest part was when he was done and just ran from NYC back as far as Missouri before finally stopping (run, Dean, run!). Hope the marathon training goes well! Your trail running will help a lot for leg strength and stability. The climbs are tough because you can get winded ...but watch the downhills - that's what really pounds your legs.
gruecd
Footballguy
Today was supposed to be a SRD, but I knew I won't have time tomorrow to run, so I flip-flopped the schedule and headed outside at 9 PM for an easy six miles. Wind chills were pushing -10°F, but it actually didn't feel too bad. My legs are a little more sore than usual, but that's to be expected the day after a tempo run, especially having run a marathon less than two weeks ago. No running tomorrow, morning b-ball and maybe an easy 5-miler on Friday, and then an easy 10 on Saturday.
Time for bed. Up at 5:15 to get ready for a 2-hour drive to an 8:30 appointment. Ugh.
Time for bed. Up at 5:15 to get ready for a 2-hour drive to an 8:30 appointment. Ugh.
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SFBayDuck
Footballguy
I haven't finished it yet, way to ruin the ending! I had no idea, after reading his first book, that he'd just keep running!
Seriously, after reading (almost) 2 of his books, the dude is a little full of himself, and yet I still really hope to run into him in SF some day.I'm ready for the downhills, I do plenty of those...but I'm really gonna have to build my leg strength and cardio for the uphills. More runs like last weekend should get me ready...although weeks like this where I'm travelling really do interrupt the schedule. I'm going to try and get a quick run in just to turn the legs over tomorrow...but the key is I'll be back on my long run on Sunday before I hit the road again on Monday morning.
pigskinliquors
Dr. Parrothead
5 ez miles this morning in 27 degrees. While it might not feel cold to those of you up north, it was 42 degrees colder than my run was on Wed. = I was flippin' cold.
gruecd
Footballguy
Nice run, but sorry dude, I just can't feel bad for you and your 27-degree temps.
I ran my first tempo run last night. I was only scheduled to run 3 miles, so I thought I would run at a faster pace than normal. Last year I was so worried about not finishing a run and having all of my motivation sapped that I would just do all my runs at a similar speed. I warmed up for almost a half a mile at 10 MM pace, then I ran a mile and a half at 8:50 and 1 mile at 8:06. I hit 3.1 miles at about 26 minutes. My body adapted to the quicker pace better than I thought it would, and I think I will start adding tempo runs into each of my weekly runs.
gruecd
Footballguy
Hey, meeka. Nice job, but I'd advise you against adding tempo into all of your runs. I generally run five days per week, and I'd really only consider three of those to be "quality" workouts--the long run, the mid-week "medium-long" run, and a speed/hill workout. The speed workout might be a tempo run, interval training, or even just a fartlek session. The other two days are basically just "putting-in-the-miles" runs. So I'd definitely continue with a weekly speed session, and it wouldn't hurt to do some strides once or twice a week at the end of your easy runs, but definitely don't over-do it.Just my
.
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Sorry, I did not write correctly my intent for adding tempo runs. Right now I am running 4 times a week. Tuesday and Friday are 4 miles. Wednesday is 3 miles and Sunday is my long run. I am thinking that I will do a tempo run every week. Not make every run a tempo run. I may move the tempo run to the 4 mile run, but I will still only do 1 a week. Thanks for the heads up. I am not much for overdoing it.Hey, meeka. Nice job, but I'd advise you against adding tempo into all of your runs. I generally run five days per week, and I'd really only consider three of those to be "quality" workouts--the long run, the mid-week "medium-long" run, and a speed/hill workout. The speed workout might be a tempo run, interval training, or even just a fartlek session. The other two days are basically just "putting-in-the-miles" runs. So I'd definitely continue with a weekly speed session, and it wouldn't hurt to do some strides once or twice a week at the end of your easy runs, but definitely don't over-do it.Just my
tri-man 47
Footballguy
I started adding some "block striders" at the end of some workouts ...running 200-300 yards with one stride per normal city sidewalk square. I've got long legs, and it's a reach for me, but you get the idea. Teach dem legs to reach longer!!
pigskinliquors
Dr. Parrothead
prosopis
Arizona Chupacabra
week 4 day 2 was done today. I feel good and think I could have ran more but I really want to stick to this program as it is working. Nice day here today. It was about 68 degrees when I went out and I saw a lot of hawks. I had one hawk swoop about ten feet in front of me. It was way cool. I will beat you guys to the punch and tell you they were definately hawks and not vultures.
bentley
Footballguy
Got in 5 miles on the Strip before my meeting this morning. I love the 6:30 a.m. crowd in Vegas. It was a mix of old folks who are already up drinking coffee and smoking cigarettes playing the slots, ######## fratboys with fauxhawks wandering the streets because they forgot which hotel they were staying at, and joggers.
bentley
Footballguy
Are you sure they weren't Arizona vultures?
Harris
Footballguy
Thanks for this, I will give them a call tomorrow. Hopefully they will know of a place.I've been slacking off on the 100 push-ups/200 sit-ups plan. Probably because I just haven't been lifting at all due to my knee. I'm starting back up again tomorrow and will try to pick it up on week 3/day 3. This weekend I'll hopefully get a chance to register for a bunch of races I have planned. Any Chicago area guys want to register for a race together for fun?
Winston Wolfe
The Cleaner
Missed my run yesterday I had to drive a coworker 2 hours down to a rehab place. effin coworker.
I had to drive a coworker 2 hours down to a rehab place. effin coworker.
tri-man 47
Footballguy
As your official welcome to this thread:Missed my run yesterdayI had to drive a coworker 2 hours down to a rehab place. effin coworker.
Those days'll happen.Similar threads
