tri-man 47
Footballguy
Unfortunately, rolling/massaging doesn't work with a tendon, does it.Yup, that's it! To try and do anything to help it with rolling/massaging, you have to get way up in the no-mans-land region
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Ran a 10k - Official Thread (3 Viewers)
- Thread starter Ned
- Start date
The Iguana
Footballguy
so I did a thing last night and it was pretty fun.
RUN317 event 4, Carmel
The 4th of 5 runs was yesterday evening. For those that don't recall, they do 3.17 mile events for the 317 area code. My plan was to just be smooth and have fun. Was targeting about 8 minute miles but there's something fun about having a group around you when you run. I started in the back of the A group - for social distancing they have relatively small waves. Weather was awesome for late summer - 73*.
Anyway, that was fun. 1 more to go in October. Only bummer was that they input my bib wrong - I had bib 887, which doesn't show as finishing. My name is linked to bib 888 with a finish time of 29:30. I've sent an email to them - meaningless since I'm not winning or anything, but there is a 'prize' for running all 5 with a combined time under some level. I should get there easily but still a bummer to see my time be 5+ minutes slower than I was. Also means at least one other person got screwed in the process.
RUN317 event 4, Carmel
The 4th of 5 runs was yesterday evening. For those that don't recall, they do 3.17 mile events for the 317 area code. My plan was to just be smooth and have fun. Was targeting about 8 minute miles but there's something fun about having a group around you when you run. I started in the back of the A group - for social distancing they have relatively small waves. Weather was awesome for late summer - 73*.
- Mile 1: 7:33, 156 HR
- Mile 2: 7:39, 169 HR
- Mile 3: 7:38, 178 HR
- Final .2: 7:07 pace, 180 HR
- Total: 24:18 - means a sub 24 5k (strava estimate 23:35 +/-)
Anyway, that was fun. 1 more to go in October. Only bummer was that they input my bib wrong - I had bib 887, which doesn't show as finishing. My name is linked to bib 888 with a finish time of 29:30. I've sent an email to them - meaningless since I'm not winning or anything, but there is a 'prize' for running all 5 with a combined time under some level. I should get there easily but still a bummer to see my time be 5+ minutes slower than I was. Also means at least one other person got screwed in the process.
tri-man 47
Footballguy
ChiefD
Footballguy
Well la-di-da the sneaky race series continues with iggy doing the oh i'm not really running much and the joy is taken out of it and blah blah blah and then WHAM this race shows up outta nowhere and he drops a sub 24 5K on everyone on very little training and totally smokes a guy pushing a stroller and what do you know he had some fun doing it which means that spark of the joy of running is still there......
pbm107
Footballguy
I had a unplanned day off yesterday as a result of a tornado that went through my town caused by IDA. My street is in bad shape, but my house is one of the lucky ones. The house down the street from me lost it's roof and many homes had trees fall on houses. Most of my neighborhood was built in the early 70s and there are a lot of large mature trees around the homes.
Wednesday morning I got up knowing that I had to run 15 miles, so attempted to that with light rain. I was running in shorts that lost its string and usually they are tight enough but with them getting wet and heavy I had to keep holding them up. That got annoying enough that I quit after 12 with the idea that I'd run 3 at lunch. During the lunch run I decided to make the 3 miles 5, since I could shorten the next days recovery from 8 to 6. All good intentions here, but I was a bit tired after the lunch run.
At 5:34 we get a tornado warning the kids and I head down to the basement. The wife is at work scheduled to be done by 7:00. About 10-15 minutes later the power goes out, my middle kid volunteers to get flashlights and candles. I hear the rain coming down and look towards the sump pump pit, it is starting to fill up. I don't have a battery backup or a generator, this will be rectified in the future. We have access to our sump pit, but you can't dip a large bucket into it. Our system was one child would dip this smaller container into the pit and fill up 5 gallon paint buckets half way. I was responsible for taking a bucket up the stairs and then dumping it outside down the driveway, by the time I got back there was another bucket ready for me. I am doing this continuously for an hour and I see each time I go out the road conditions are deteriorating, not from any evidence of a tornado just pure volume of water. The road is a river and no one should be on the roads. At this time my wife was trying to get a hold of me, but could only get a hold of daughter, I didn't have time to talk but I made it clear that my wife shouldn't attempt to drive home.
Around 7:30 I get word that my wife is trying to drive home, WTF. I'm 2 hours into continuously running buckets of water up the steps and we learn the flash flood warning is in effect until 11:30. This was a dark time, didn't know if the wife was going to be safe and I didn't know if I could keep up this pace for another 4 hours. I think I each interval was about 2 minutes, it was a lot of water.
Around 9:30 I see my wife pull in the driveway, she was super fortunate to make it home. This is first I learn about the trees coming down in the area. Now my wife started helping my oldest and I carrying buckets. Around this time I put on a glove as my hand is pretty beat up, and I am regretting my choice of footwear, flip flops. I am getting blisters on the top of feet from the flip flop straps.
Around 11:30 I see that the team is struggling, 2 kids take a beak and fall asleep. Wife is having a tough time getting up and down the steps. I'm having trouble bumping into things and catching my flip flops on the steps.
At midnight wife makes the decision that the kids have had enough, I tell her I will keep going on. We agreed that she can start bringing the stuff she doesn't want to get wet upstairs, unfortunately we have more stuff than usual in the basement due to the kitchen remodel.
Around 12:30, since it was no longer raining we decide to see what I happens if we stop emptying the pit for 15 minutes. At 1:00 I saw that while the pit was filled to brim it wasn't overflowing. I decide to rest of the couch a bit.
5:26 AM I wake to find about an inch of water in the basement, texted a friend to bring over generator. He couldn't get his to start, another friend came over at 7:45 with his generator. By 9 AM my situation was under control.
Yesterday morning while I didn't have power or good cell data, I began to learn how lucky we were. The roof to the high school pool (I run by this most mornings) was taken off by a tornado and this video is from right around the corner from house and this is some drone video from the area. The governor is coming to town to tour the damage. I don't expect to have power anytime soon.
This morning I drove by my normal running routes and quickly realized I'd have to run somewhere different. The schedule had 18 with 12 at MP. A mile in I knew that wasn't going to be possible, and just ran an easy 6. I am still worn out from Wednesday.
Wednesday morning I got up knowing that I had to run 15 miles, so attempted to that with light rain. I was running in shorts that lost its string and usually they are tight enough but with them getting wet and heavy I had to keep holding them up. That got annoying enough that I quit after 12 with the idea that I'd run 3 at lunch. During the lunch run I decided to make the 3 miles 5, since I could shorten the next days recovery from 8 to 6. All good intentions here, but I was a bit tired after the lunch run.
At 5:34 we get a tornado warning the kids and I head down to the basement. The wife is at work scheduled to be done by 7:00. About 10-15 minutes later the power goes out, my middle kid volunteers to get flashlights and candles. I hear the rain coming down and look towards the sump pump pit, it is starting to fill up. I don't have a battery backup or a generator, this will be rectified in the future. We have access to our sump pit, but you can't dip a large bucket into it. Our system was one child would dip this smaller container into the pit and fill up 5 gallon paint buckets half way. I was responsible for taking a bucket up the stairs and then dumping it outside down the driveway, by the time I got back there was another bucket ready for me. I am doing this continuously for an hour and I see each time I go out the road conditions are deteriorating, not from any evidence of a tornado just pure volume of water. The road is a river and no one should be on the roads. At this time my wife was trying to get a hold of me, but could only get a hold of daughter, I didn't have time to talk but I made it clear that my wife shouldn't attempt to drive home.
Around 7:30 I get word that my wife is trying to drive home, WTF. I'm 2 hours into continuously running buckets of water up the steps and we learn the flash flood warning is in effect until 11:30. This was a dark time, didn't know if the wife was going to be safe and I didn't know if I could keep up this pace for another 4 hours. I think I each interval was about 2 minutes, it was a lot of water.
Around 9:30 I see my wife pull in the driveway, she was super fortunate to make it home. This is first I learn about the trees coming down in the area. Now my wife started helping my oldest and I carrying buckets. Around this time I put on a glove as my hand is pretty beat up, and I am regretting my choice of footwear, flip flops. I am getting blisters on the top of feet from the flip flop straps.
Around 11:30 I see that the team is struggling, 2 kids take a beak and fall asleep. Wife is having a tough time getting up and down the steps. I'm having trouble bumping into things and catching my flip flops on the steps.
At midnight wife makes the decision that the kids have had enough, I tell her I will keep going on. We agreed that she can start bringing the stuff she doesn't want to get wet upstairs, unfortunately we have more stuff than usual in the basement due to the kitchen remodel.
Around 12:30, since it was no longer raining we decide to see what I happens if we stop emptying the pit for 15 minutes. At 1:00 I saw that while the pit was filled to brim it wasn't overflowing. I decide to rest of the couch a bit.
5:26 AM I wake to find about an inch of water in the basement, texted a friend to bring over generator. He couldn't get his to start, another friend came over at 7:45 with his generator. By 9 AM my situation was under control.
Yesterday morning while I didn't have power or good cell data, I began to learn how lucky we were. The roof to the high school pool (I run by this most mornings) was taken off by a tornado and this video is from right around the corner from house and this is some drone video from the area. The governor is coming to town to tour the damage. I don't expect to have power anytime soon.
This morning I drove by my normal running routes and quickly realized I'd have to run somewhere different. The schedule had 18 with 12 at MP. A mile in I knew that wasn't going to be possible, and just ran an easy 6. I am still worn out from Wednesday.
bushdocda
Footballguy
Fuuudge. That is bad stuff all around. Can’t believe some of the high water images. GL GB.
Juxtatarot
Footballguy
pbm107
Footballguy
Zasada
Footballguy
pbm107
Footballguy
ChiefD
Footballguy
Sweet race morning.
Good time spent at MP and a fast finish so
Saturday funday on tap. Be well friends.
Worst. Race Report. Ever.
Zasada
Footballguy
@Juxtatarot is so incredibly fast. Winner winner, chicken dinner.
Nice work, dude. Fully expect you to post a photo with your hardware.
Nice work, dude. Fully expect you to post a photo with your hardware.
El Floppo
Footballguy
Juxtatarot
Footballguy
Naperville Trails Half Marathon
The course is on well maintained limestone trails in a forest preserve that’s a combination of prairie and woods. I’ve run this race many times, usually as a tune up for the Chicago Marathon.
I didn’t do a pre-race report here for this one because I kind of wanted to keep the race on the down-low. My original goal was to finish under 6:00 average pace and PR but I was backing away from that. My butt and hamstrings have really been hurting this week. That was surprising since I cut the mileage back to taper. I briefly considered skipping the race but I thought it would be a good test for my body and the mental aspect of racing with pain since I assume I’ll have to do that at some part in the marathon. I was originally hoping the taper might have me feeling mostly pain-free but no such luck.
When I woke up yesterday, my injuries felt better than the previous several days. They were minor during warm up but still there.
The first few miles went fine. I ran them faster than expected (5:48, 5:46) although my Garmin was measuring the miles short. I led after the first 200 yards and at a turnaround at the 1 ½ mile part I noticed I had a big lead. Over a minute from a large pack of runners.
Third mile had an uphill section than Garmin says I ran in 5:55. There was a timing mat at the 5K point. Looking back at the official results, I ran it in 18:19. There was a pack from 2 through 7 that ranged between 19:56 and 20:02.
I finished mile 4 in 5:56 but I then dialed the pace back some just so it felt more manageable and less on the edge. Pain was increasing. I also had thoughts on being a little conservative and not risk stupidly blowing up and not winning the race.
Not much interesting to write about for the next many miles. Miles 5 through 9: 6:06, 6:10 (uphill), 6:05, 6:08, 6:02 (downhill), 6:10.
Starting during mile 9 and last through mile 11 is a loop section that I ran earlier so there are lots of slower runners to pass who are on their first loop. It’s hard to describe how I was feeling. It wasn’t too bad from a cardiovascular standpoint. My heart rate was only in the high 150s. But my muscles were physically tiring and the pain made everything feel worse. It’s hard to run that fast like that!
Mile 10 was 6:10, mile 11 was 6:07, 12 was 6:10. Last mile was the slowest -- 6:16. It didn’t help that the race ends around a horse track on grass that isn’t the easiest to run on - especially when you’re tired. But, on the other hand, the horse track is nice because there are a decent number of spectators along the infield so I got a lot of cheers and congratulations as I was finishing.
Official time: 1:20:14. 1st out of 487. Several runners picked up the pace. 2nd place first in 1:21:16. I looked him up on Strava and he finished all of the last several miles under 6:00 pace so was catching up. Good thing I had the early big lead.
Overall, I have mixed feelings about this race. On the one hand, how many days does one win an athletic competition against almost 500 other people? That will always be a good day. But I know I could have done better if I didn’t have nagging injuries or maybe even if I was pushed by someone in this race.
It’s interesting for me to compare the Garmin stat lines between this race and my PR half from May:
May 2: 13.15 miles/1:19:30/6:03 average pace/160 average heart rate
September 4: 13.26 miles/1:20:17/6:03 average pace/157 average heart rate
I’m not sure how much the extra mileage was due to the course, bad GPS data or poor tangent running. From memory, perceived effort was higher in May. Heart rate supports this. In May, all mile averages after the third mile were from 160 to 165. Yesterday my highest averages were in miles 3 and 4 and I was under 160 the rest of the way.
Physically, I was less run-down in May. In May I was just coming off of a heel injury and I had run very few miles with several off days the few weeks before. I think that rest helped my other injuries.
I think I’m in better shape now than then. That’s expected due to the effects of marathon training.
This race reinforced the idea that I need to focus more on my body physically to prepare for the marathon and not just rely on running. I haven’t figured out how exactly to do though.
I tried running this morning but bailed after .02 miles. I’m way too sore today. I suspect I’ll be fine for an easy run tomorrow.
The course is on well maintained limestone trails in a forest preserve that’s a combination of prairie and woods. I’ve run this race many times, usually as a tune up for the Chicago Marathon.
I didn’t do a pre-race report here for this one because I kind of wanted to keep the race on the down-low. My original goal was to finish under 6:00 average pace and PR but I was backing away from that. My butt and hamstrings have really been hurting this week. That was surprising since I cut the mileage back to taper. I briefly considered skipping the race but I thought it would be a good test for my body and the mental aspect of racing with pain since I assume I’ll have to do that at some part in the marathon. I was originally hoping the taper might have me feeling mostly pain-free but no such luck.
When I woke up yesterday, my injuries felt better than the previous several days. They were minor during warm up but still there.
The first few miles went fine. I ran them faster than expected (5:48, 5:46) although my Garmin was measuring the miles short. I led after the first 200 yards and at a turnaround at the 1 ½ mile part I noticed I had a big lead. Over a minute from a large pack of runners.
Third mile had an uphill section than Garmin says I ran in 5:55. There was a timing mat at the 5K point. Looking back at the official results, I ran it in 18:19. There was a pack from 2 through 7 that ranged between 19:56 and 20:02.
I finished mile 4 in 5:56 but I then dialed the pace back some just so it felt more manageable and less on the edge. Pain was increasing. I also had thoughts on being a little conservative and not risk stupidly blowing up and not winning the race.
Not much interesting to write about for the next many miles. Miles 5 through 9: 6:06, 6:10 (uphill), 6:05, 6:08, 6:02 (downhill), 6:10.
Starting during mile 9 and last through mile 11 is a loop section that I ran earlier so there are lots of slower runners to pass who are on their first loop. It’s hard to describe how I was feeling. It wasn’t too bad from a cardiovascular standpoint. My heart rate was only in the high 150s. But my muscles were physically tiring and the pain made everything feel worse. It’s hard to run that fast like that!
Mile 10 was 6:10, mile 11 was 6:07, 12 was 6:10. Last mile was the slowest -- 6:16. It didn’t help that the race ends around a horse track on grass that isn’t the easiest to run on - especially when you’re tired. But, on the other hand, the horse track is nice because there are a decent number of spectators along the infield so I got a lot of cheers and congratulations as I was finishing.
Official time: 1:20:14. 1st out of 487. Several runners picked up the pace. 2nd place first in 1:21:16. I looked him up on Strava and he finished all of the last several miles under 6:00 pace so was catching up. Good thing I had the early big lead.
Overall, I have mixed feelings about this race. On the one hand, how many days does one win an athletic competition against almost 500 other people? That will always be a good day. But I know I could have done better if I didn’t have nagging injuries or maybe even if I was pushed by someone in this race.
It’s interesting for me to compare the Garmin stat lines between this race and my PR half from May:
May 2: 13.15 miles/1:19:30/6:03 average pace/160 average heart rate
September 4: 13.26 miles/1:20:17/6:03 average pace/157 average heart rate
I’m not sure how much the extra mileage was due to the course, bad GPS data or poor tangent running. From memory, perceived effort was higher in May. Heart rate supports this. In May, all mile averages after the third mile were from 160 to 165. Yesterday my highest averages were in miles 3 and 4 and I was under 160 the rest of the way.
Physically, I was less run-down in May. In May I was just coming off of a heel injury and I had run very few miles with several off days the few weeks before. I think that rest helped my other injuries.
I think I’m in better shape now than then. That’s expected due to the effects of marathon training.
This race reinforced the idea that I need to focus more on my body physically to prepare for the marathon and not just rely on running. I haven’t figured out how exactly to do though.
I tried running this morning but bailed after .02 miles. I’m way too sore today. I suspect I’ll be fine for an easy run tomorrow.
bushdocda
Footballguy
Week 7 and brief race report and shooz
Miles down a bit Friday and this weekend, 45 miles on 6 1/2 hours.
Really fun environment in Baltimore for the 12 mile race yesterday, went about as well as I desired and I’ll race this again for sure. Weather turned pleasant a day ago and it was a cool morning and folks were super stoked. 952 runners, I ended up 115 overall and 20/121 in age group with 7:42 avg / 1:32:18. Point to point race, went north of Baltimore with a couple buddies with a plan to meet up with the wifes post race for day drinking in the city. This was fun.
Held back at start a bit better than couple weeks ago, such an ego check. I locked into my plan to hit & hold marathon pace or a bit faster. First miles rolled up hill more than I expected but then smooth downhill was coming. Fun to see some familiar faces during and after and ended up chewing people up with last 2 miles finishing around 5k pace with the help of downhill.
Recovery run this morn was ok. Will decide on SoS days this week tomorrow depending on recovery, would like Monday / Thursday / Saturday. Trying to get really boring and by the book with training and recovery now that I’m nearly at the middle and through a couple races I needed to mod for slightly. Need to refocus on core work too as my lower abs and adductors are rocked. PT Wednesday is going to be very helpful. Ordered 2 pair of soopershooz to try out in coming weeks, New Balance RC Elite v2 and Nike Vaporfly Next% 2. Will see if I like/love both and keep them.
Been tracking minutes run x perceived effort (1-5 scale) to quantify training and monitor intensity. SoS runs are mostly ~ 4s and easy are 2-3 depending on how I feel. For me only a race effort is going to get a 5. Long runs in the heat are the ones that make big #.
Wk 1 - 989, 6 runs 45 miles
Wk 2 - 1160, 6 runs 50 miles
Wk 3 - 1311, 6 runs 50 miles
Wk 4 - 1464, 6 runs 52 miles
Wk 5 - 1155, 4 runs 41 miles (meh)
Wk 6 - 1724, 6 runs 54 miles (really hot week)
Wk 7- 1319, 6 runs 45 miles
Will see if this is useful to pay attention to, reminds me to keep easy easy which I generally don’t struggle with much. I expect I’ll be 1300-1500 more at the norm in coming weeks
Onward.
Miles down a bit Friday and this weekend, 45 miles on 6 1/2 hours.
Really fun environment in Baltimore for the 12 mile race yesterday, went about as well as I desired and I’ll race this again for sure. Weather turned pleasant a day ago and it was a cool morning and folks were super stoked. 952 runners, I ended up 115 overall and 20/121 in age group with 7:42 avg / 1:32:18. Point to point race, went north of Baltimore with a couple buddies with a plan to meet up with the wifes post race for day drinking in the city. This was fun.
Held back at start a bit better than couple weeks ago, such an ego check. I locked into my plan to hit & hold marathon pace or a bit faster. First miles rolled up hill more than I expected but then smooth downhill was coming. Fun to see some familiar faces during and after and ended up chewing people up with last 2 miles finishing around 5k pace with the help of downhill.
Recovery run this morn was ok. Will decide on SoS days this week tomorrow depending on recovery, would like Monday / Thursday / Saturday. Trying to get really boring and by the book with training and recovery now that I’m nearly at the middle and through a couple races I needed to mod for slightly. Need to refocus on core work too as my lower abs and adductors are rocked. PT Wednesday is going to be very helpful. Ordered 2 pair of soopershooz to try out in coming weeks, New Balance RC Elite v2 and Nike Vaporfly Next% 2. Will see if I like/love both and keep them.
Been tracking minutes run x perceived effort (1-5 scale) to quantify training and monitor intensity. SoS runs are mostly ~ 4s and easy are 2-3 depending on how I feel. For me only a race effort is going to get a 5. Long runs in the heat are the ones that make big #.
Wk 1 - 989, 6 runs 45 miles
Wk 2 - 1160, 6 runs 50 miles
Wk 3 - 1311, 6 runs 50 miles
Wk 4 - 1464, 6 runs 52 miles
Wk 5 - 1155, 4 runs 41 miles (meh)
Wk 6 - 1724, 6 runs 54 miles (really hot week)
Wk 7- 1319, 6 runs 45 miles
Will see if this is useful to pay attention to, reminds me to keep easy easy which I generally don’t struggle with much. I expect I’ll be 1300-1500 more at the norm in coming weeks
Onward.
gruecd
Footballguy
I can't get a break. First it was my knee, then my glute/hamstring, and now I get diagnosed with pneumonia. Felt like crap on Thursday night (fever/chills), and so despite being vaccinated (and at my wife's insistence), I went to urgent care on Friday morning for a Covid test. Tested negative, but since there was blood in my mucus, they did a chest x-ray and confirmed that I had a mild pneumonia. I feel pretty much normal now (besides some sinus congestion/pain which may or may not be related, IDK), and I'm doing my best to continue running while still letting my body recover, but still....I can't help but feel like I'm cursed or something.
MAC_32
Footballguy
Week 11 - Sweet, Sweet Relief
Work is still bat #### crazy as due to turnover I'm essentially doing 3 jobs at once right now, but unlike in August I did not let it interfere with training this week. And mother nature finally cooperated.
M- lunch lift + evening recovery...6+ miles 79/66 (145 suck) 8:14 pace 132 (!!!) aHR, all that heat training's paying off
Tu- Ladder workout, 5Kish pace intervals, 3 mins-4 mins-5 mins-4 mins-3 mins...7.6 miles 78/63 (141 suck) + evening XC coaching recovery. Wanted to peak at 6 min intervals, but the 5 min interval was hard and I didn't want this ti impact Thursday's workout.
W- lunch lift + evening recovery...6+ miles 72/52 @ 8:06 pace (faster) aHR 131 (lower)
Th- 11 mi goal pace 6:47 run + evening XC coaching recovery - GMP 72/44 aHR 155...work was especially chaotic that morning and I think it contributed to taking 2+ miles to settle in. Very happy with my output once I did. Didn't notice HR readings above the mid 150's until I turned uphill late in mile 9. I had more in me, but think sticking to the script was the right call.
F- afternoon recovery...< 6 miles, 70/55, 8:25 pace, 134 aHR - definitely felt the impact of yesterday's workout.
Sa- 11 mi MLR 72/54 7:22 pace 142 aHR...given Tu + Th I was VERY encouraged by this workout. Went out intending to run to HR (which I did) but was not expecting those paces.
Su- morning lift + lunch recovery///6+ miles 72/64 @ 7:46 pace
eyes
133 aHR. Same takeaway here as Saturday. In a good spot right now, but the real test comes in the next hour or so after I hit submit reply. Today is my first foray at 2 1/2 hours. I'm cautiously optimistic I'll get to (at least?) 20, but we'll see what the body says once I'm moving.
Second week in a row of 60 miles. Unlike recent weeks, this one included SoS and clearly all of that outdoor August training yielded positive results as we transitioned into the first wave of fake fall. I won't make a plan for the rest of the week until after today's long run, but I'd like to do a tempo late in the week then an interval/hill workout over the weekend. Should net another 60+ miles regardless. To steal a line from our resident gyno - ONWARD!
Work is still bat #### crazy as due to turnover I'm essentially doing 3 jobs at once right now, but unlike in August I did not let it interfere with training this week. And mother nature finally cooperated.
M- lunch lift + evening recovery...6+ miles 79/66 (145 suck) 8:14 pace 132 (!!!) aHR, all that heat training's paying off
Tu- Ladder workout, 5Kish pace intervals, 3 mins-4 mins-5 mins-4 mins-3 mins...7.6 miles 78/63 (141 suck) + evening XC coaching recovery. Wanted to peak at 6 min intervals, but the 5 min interval was hard and I didn't want this ti impact Thursday's workout.
W- lunch lift + evening recovery...6+ miles 72/52 @ 8:06 pace (faster) aHR 131 (lower)
Th- 11 mi goal pace 6:47 run + evening XC coaching recovery - GMP 72/44 aHR 155...work was especially chaotic that morning and I think it contributed to taking 2+ miles to settle in. Very happy with my output once I did. Didn't notice HR readings above the mid 150's until I turned uphill late in mile 9. I had more in me, but think sticking to the script was the right call.
F- afternoon recovery...< 6 miles, 70/55, 8:25 pace, 134 aHR - definitely felt the impact of yesterday's workout.
Sa- 11 mi MLR 72/54 7:22 pace 142 aHR...given Tu + Th I was VERY encouraged by this workout. Went out intending to run to HR (which I did) but was not expecting those paces.
Su- morning lift + lunch recovery///6+ miles 72/64 @ 7:46 pace
eyes 133 aHR. Same takeaway here as Saturday. In a good spot right now, but the real test comes in the next hour or so after I hit submit reply. Today is my first foray at 2 1/2 hours. I'm cautiously optimistic I'll get to (at least?) 20, but we'll see what the body says once I'm moving.Second week in a row of 60 miles. Unlike recent weeks, this one included SoS and clearly all of that outdoor August training yielded positive results as we transitioned into the first wave of fake fall. I won't make a plan for the rest of the week until after today's long run, but I'd like to do a tempo late in the week then an interval/hill workout over the weekend. Should net another 60+ miles regardless. To steal a line from our resident gyno - ONWARD!
ChiefD
Footballguy
Amazing race! Yeah, finishing first is pretty good.......Juxtatarot said:
Love this report for a lot of reasons:
1. You won
2. You were smart enough to dial it back because you know your limitations and are active in mitigating damage when you need to. That takes a ton of experience and mental strength.
3. You know your weaknesses and are always looking for solutions to better yourself either physically or mentally. I could learn some lessons here.
I love that after all of your races and running and experience you are always learning and the applying those lessons. That's pretty cool.
Last edited by a moderator:
ChiefD
Footballguy
So good to hear the weather turned just in time for you. It's nice to get that reward on race day - and to boot you get to meet up with friends for some cold ones and a fun day after all that work. And a hell of a nice race as well.bushdocda said:
That's how you spend a Saturday.
bushdocda
Footballguy
Boo page 2.
Kipchoge article with all kinds of
stuff…
https://www.businessinsider.com/olympic-marathon-gold-medalist-kipchoge-training-diet-2021-8?amp&__twitter_impression=true
TLDR-
”Kipchoge said his preferred fuel source is rice, which he eats prior to a race, especially in the morning before the event”
Kipchoge article with all kinds of
stuff…https://www.businessinsider.com/olympic-marathon-gold-medalist-kipchoge-training-diet-2021-8?amp&__twitter_impression=true
TLDR-
”Kipchoge said his preferred fuel source is rice, which he eats prior to a race, especially in the morning before the event”
gruecd
Footballguy
So what you're saying is that my breakfast today of a sausage & egg waffle sandwich thing from Kwik Trip and KickStart energy drink is suboptimal?Boo page 2.
Kipchoge article with all kinds of
https://www.businessinsider.com/olympic-marathon-gold-medalist-kipchoge-training-diet-2021-8?amp&__twitter_impression=true
TLDR-
”Kipchoge said his preferred fuel source is rice, which he eats prior to a race, especially in the morning before the event”
gianmarco
Footballguy
Boo page 2.
Kipchoge article with all kinds of
https://www.businessinsider.com/olympic-marathon-gold-medalist-kipchoge-training-diet-2021-8?amp&__twitter_impression=true
TLDR-
”Kipchoge said his preferred fuel source is rice, which he eats prior to a race, especially in the morning before the event”
"I KNEW it" -- @JShare87
El Floppo
Footballguy
7 hours ago, bushdocda said:
Boo page 2.
Kipchoge article with all kinds of
https://www.businessinsider.com/olympic-marathon-gold-medalist-kipchoge-training-diet-2021-8?amp&__twitter_impression=true
TLDR-
”Kipchoge said his preferred fuel source is rice, which he eats prior to a race, especially in the morning before the event”
Expand
"I KNEW it" -- @JShare87
"Now that's Livin'"
-Juxt
tri-man 47
Footballguy
Um, maybe? Details?lumpy19 said:
-OZ-
Footballguy
Been busy lately. Y’all keep killing it out there. Glad to see PBM is okay even with the damage.
I’ve been working with a different office this past month, a little less flexibility in the schedule but the work is interesting enough and keeping a set schedule isn’t all bad. But at least for the foreseeable future my lunch workouts are done so it’s either early or late.
i was officially offered a small promotion last week and turned it down yesterday after the senior boss told me I was selected for the better promotion. This will be a nice bump in pay (about a 15% bump in take home pay) I’ll finally be earning what I should be after 4 years staying in a lower paying position because I like the work and opportunities would be coming. It’s the job I’ve been doing the past month, I get the strong impression that was the plan when I started over here but it’s nice to see that actually pan out. The official offer will probably come next week.
so of course the wife immediately brings up the bathroom remodel and new vehicle. I told her we could do one shortly after the new job starts paying.
also, my kayaker may have COVID and will be out but I was able to get a local coach to cover if he can’t do it. My wife offered but she has never kayaked so that could have been a disaster.
I’ve been working with a different office this past month, a little less flexibility in the schedule but the work is interesting enough and keeping a set schedule isn’t all bad. But at least for the foreseeable future my lunch workouts are done so it’s either early or late.
i was officially offered a small promotion last week and turned it down yesterday after the senior boss told me I was selected for the better promotion. This will be a nice bump in pay (about a 15% bump in take home pay) I’ll finally be earning what I should be after 4 years staying in a lower paying position because I like the work and opportunities would be coming. It’s the job I’ve been doing the past month, I get the strong impression that was the plan when I started over here but it’s nice to see that actually pan out. The official offer will probably come next week.
so of course the wife immediately brings up the bathroom remodel and new vehicle. I told her we could do one shortly after the new job starts paying.
also, my kayaker may have COVID and will be out but I was able to get a local coach to cover if he can’t do it. My wife offered but she has never kayaked so that could have been a disaster.
I’d almost rather run a marathon
bushdocda
Footballguy
Good stuff managing it all.Todays run completed my first ever 60 mile week. My body hates me.
Im not sure what I'm going to do about adjusting my race goals at this point. Hammy still is not near 100%, but I'm getting the work in. Though, the fitness feels compromised
Respectfully, please consider getting a PT to take their skills to that hammy et al. Highly likely they could clean some disfunction to help your training continue.
SteelCurtain
Footballguy
Agree. PT can really help with minor aches and pains with just a couple visits.
I get it though, it can be difficult to manage with work, family and dealing with insurance.
MAC_32
Footballguy
If you can get a reference to a good sports/chiro doc that may work too. We have a great one near here that fixed mine.
bushdocda
Footballguy
Week 8
Better morning conditions stuck around this week and gave each run a boost in its own way. Sitting down with the old feedbag and some Eagles football to look back on the week.
57.3 miles on just 6 runs and about 8 1/2 hours. RPE measure (mins x RPE) 1,611
Mon - 2x 3 miles at MP-15ish
Thurs - a rare Hanson’s progression from easy to HM-ish pace
Sat - long run with a few pushes 17 miles at about MP + 30-45 seconds most the time.
New Balance RC elite v2 were calling my name since I didn’t take them Thursday bc it was wet so I gave them the go right out of the box for the long run. Smooth and fast feel, wanted to get me on a forward lean/roll that comes more at MP and faster for me. Excited to see how these work for me on upcoming longer tempos.
Keeping with the plan and keeping it boring as I can for next couple weeks until I have some travel to weave in.
Big work getting put in by the group, keep it up!
Onward.
Better morning conditions stuck around this week and gave each run a boost in its own way. Sitting down with the old feedbag and some Eagles football to look back on the week.
57.3 miles on just 6 runs and about 8 1/2 hours. RPE measure (mins x RPE) 1,611
Mon - 2x 3 miles at MP-15ish
Thurs - a rare Hanson’s progression from easy to HM-ish pace
Sat - long run with a few pushes 17 miles at about MP + 30-45 seconds most the time.
New Balance RC elite v2 were calling my name since I didn’t take them Thursday bc it was wet so I gave them the go right out of the box for the long run. Smooth and fast feel, wanted to get me on a forward lean/roll that comes more at MP and faster for me. Excited to see how these work for me on upcoming longer tempos.
Keeping with the plan and keeping it boring as I can for next couple weeks until I have some travel to weave in.
Big work getting put in by the group, keep it up!
Onward.
gianmarco
Footballguy
MAC_32
Footballguy
Week 12
Third consecutive week of 60+ miles and this one nudged up to 64. I spent most of the week recovering from Labor Day's long run, which confirmed I'm only going to do one more trek up to 20 in this cycle.
I did an 800's increasingly faster interval workout Thursday. Motivation was legs still being sapped from Monday's long, so I didn't want to go out too hot in the first couple intervals. Reps were 3:10/3:00/2:49/2:47/2:42. Plan was 6, but calves tightened up after #5 so I tapped out on account of juice vs squeeze. Content with it all things considered.
I planned to do a bell curve on the short weekend long, but my HR was a little too hot for my liking early in the workout. Probably still not recovered enough to do this without impacting future workouts. So I audibled and kept it relatively steady until mile 10 then ramped it up for a fast finish.
The highlight of the week was Labor Day's 20.8 miles - miles 2-9 were between 7:09 and 7:31 but more importantly my HR stayed near 140. I was in a point in which I could choose a route that gave me 4+ miles of subtle climbing. So I decided to take that path, keep the pace, and see what happened with my HR. 7:15 (60')/7:23 (21')/7:24 (60')/7:22 (0)/7:24 (46')...and my HR did not move a nudge. Oh, hell yes! I then decided to finish with 6 at goal marathon pace and even went below that (6:33) on mile 20.
I'm waffling about how to proceed with this week, but it's mostly mother nature induced. The first wave of fake fall has come and gone; humidity has returned for the next several days. I'm running out of time to do another tempo, but I don't really want to do any more in the swamp either. Decisions, decisions...
Third consecutive week of 60+ miles and this one nudged up to 64. I spent most of the week recovering from Labor Day's long run, which confirmed I'm only going to do one more trek up to 20 in this cycle.
I did an 800's increasingly faster interval workout Thursday. Motivation was legs still being sapped from Monday's long, so I didn't want to go out too hot in the first couple intervals. Reps were 3:10/3:00/2:49/2:47/2:42. Plan was 6, but calves tightened up after #5 so I tapped out on account of juice vs squeeze. Content with it all things considered.
I planned to do a bell curve on the short weekend long, but my HR was a little too hot for my liking early in the workout. Probably still not recovered enough to do this without impacting future workouts. So I audibled and kept it relatively steady until mile 10 then ramped it up for a fast finish.
The highlight of the week was Labor Day's 20.8 miles - miles 2-9 were between 7:09 and 7:31 but more importantly my HR stayed near 140. I was in a point in which I could choose a route that gave me 4+ miles of subtle climbing. So I decided to take that path, keep the pace, and see what happened with my HR. 7:15 (60')/7:23 (21')/7:24 (60')/7:22 (0)/7:24 (46')...and my HR did not move a nudge. Oh, hell yes! I then decided to finish with 6 at goal marathon pace and even went below that (6:33) on mile 20.
I'm waffling about how to proceed with this week, but it's mostly mother nature induced. The first wave of fake fall has come and gone; humidity has returned for the next several days. I'm running out of time to do another tempo, but I don't really want to do any more in the swamp either. Decisions, decisions...
Dr_Zaius
Footballguy
Dropping in for a quick update. I've been around my floor of ~20 miles a week the last couple of weeks. That's a combination of being swamped at work, the half getting cancelled, moving my son into college, and tripping over a root last weekend and ripping my knee up pretty good. Good news is I didn't do any significant damage to myself and things are healing up fairly nicely.
Also tried Pickleball with the wife last night - was definitely nice to use the legs in a way that you don't get from generic endurance running.
Also tried Pickleball with the wife last night - was definitely nice to use the legs in a way that you don't get from generic endurance running.
SteelCurtain
Footballguy
Taper time…..sort of.
London marathon is 20 days away. I’ve averaged over 70 miles per week the last 4 months ranging anywhere from 60 to 86 mpw.
Hansons is still aggressive for the next week plus. My plan calls for 18 on Saturday with last 3 at MP. I may pull that back to 16 and 3.
Still figuring out my racing shoe. Saucony Endorphin Pro’s get a trial run during Thursday’s tempo.
Onward!
London marathon is 20 days away. I’ve averaged over 70 miles per week the last 4 months ranging anywhere from 60 to 86 mpw.
Hansons is still aggressive for the next week plus. My plan calls for 18 on Saturday with last 3 at MP. I may pull that back to 16 and 3.
Still figuring out my racing shoe. Saucony Endorphin Pro’s get a trial run during Thursday’s tempo.
Onward!
gruecd
Footballguy
So I've already discussed/shared this with a couple of you guys, but I'm giving some serious consideration to not running Boston. First of all, I feel like the race is going to be super anticlimatic with the "rolling start" and other Covid protocols. On top of that, I've had enough setbacks in my training that I don't know if I'll be able to bounce back from Boston quick enough to be 100% at Indy, even if I run "easy." (To be honest, though, there's a good chance I'm not in PR shape for Indy anyway, so being fully recovered might not end up being that important to me.) Finally, as much as it feels good for my ego to tell people that I've run Boston 8 times (this would be my 9th), I guess the shine's off the apple a little bit. That said, I've got major FOMO, and if I don't go, I'm afraid that I'll end up regretting not running the one and only Boston Marathon that wasn't run in April. Hotel can be canceled, and I think I can get a credit for my plane tickets, so if I don't go, all I'd lose is my entry fee, and that would be more than offset by the money I'd save on meals and everything else. So money isn't an issue. I'm truly torn on this.
JShare87
Footballguy
I say run it as a true training run. Just a nice, slow, easy stroll through the streets of Boston.
ChiefD
Footballguy
MAC_32
Footballguy
What's more important - Boston #9 or doing Indy to the best of your current ability? Nothing wrong with either answer, but doing the former will impact the latter. Gotta choose which one is the priority.
