Ran a 10k - Official Thread (21 Viewers)

[bushdocda]

Are we doing this? Yes we are.
2023 versions are around page 1240.
2022 are around page 1199.

And the race calendar is looking forward to your entries for the coming race year.


15th Annual FBG Year-End Report - 2024

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



Accomplishments or PRs in 2024:



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



A race or race training disappointment during 2024:



Total training volume and successes during 2024:



Lesson(s) you’ve learned during the year:



Primary memories of other guys’ training, races, or life experiences in 2024:



Goal(s) for 2025:

 

[-OZ-]

What are the general thoughts about creatine here? I was listening to a cycling podcast the other day where they were talking about the benefits for endurance and strength, especially for older athletes. I think I’m going to try it, start loading next week.

 

[bushdocda]

What are the general thoughts about creatine here? I was listening to a cycling podcast the other day where they were talking about the benefits for endurance and strength, especially for older athletes. I think I’m going to try it, start loading next week.

I added it in October to focus on strength post marathon and will stick with it for awhile, probably all 2025.
My simple distillation is improvement in strength can help my training and to be more resilient.

I had no issues with taking creatine as a younger and ,if no medical issues, if may be more beneficial as an older.

The Pros and Cons of Creatine Monohydrate for Endurance Athletes

Will creatine improve your performance on the trails, roads, mountains, or track? Here's everything you need to know about creatine for endurance athletes.

www.trainingpeaks.com

 

[-OZ-]

What are the general thoughts about creatine here? I was listening to a cycling podcast the other day where they were talking about the benefits for endurance and strength, especially for older athletes. I think I’m going to try it, start loading next week.

I added it in October to focus on strength post marathon and will stick with it for awhile, probably all 2025.
My simple distillation is improvement in strength can help my training and to be more resilient.

I had no issues with taking creatine as a younger and ,if no medical issues, if may be more beneficial as an older.

The Pros and Cons of Creatine Monohydrate for Endurance Athletes

Will creatine improve your performance on the trails, roads, mountains, or track? Here's everything you need to know about creatine for endurance athletes.

www.trainingpeaks.com

Thanks. I took it in college and two different times while deployed - when I would work on strength and run less. I’ll pick some up today.

Especially helpful - Cycling creatine in a loading, maintenance, and rest phase is not recommended, nor required.

Now I just need to decide whether to load, there seems to be mixed opinions.

 

[xulf]

I know nothing about creatine, but have been thinking about my road forward. Do I want to continue focusing on better race times or adding muscle. Does the latter hurt or help the former with extra weight and less run time...but potentially better explosiveness?

@bushdocda do you feel as if it is helping?

 

[bushdocda]

I know nothing about creatine, but have been thinking about my road forward. Do I want to continue focusing on better race times or adding muscle. Does the latter hurt or help the former with extra weight and less run time...but potentially better explosiveness?

@bushdocda do you feel as if it is helping?

Yep feeling pretty good and I think it contributes to a virtuous cycle of crossing training and run specific work for me. Not noticing a water weight gain bc I don’t weight myself and don’t mind the idea of more hydrated muscles and stuff for a runner. I drink lmnt every couple days bc I love it so I am staying pretty salty already.

 

[-OZ-]

I know nothing about creatine, but have been thinking about my road forward. Do I want to continue focusing on better race times or adding muscle. Does the latter hurt or help the former with extra weight and less run time...but potentially better explosiveness?

@bushdocda do you feel as if it is helping?

Yep feeling pretty good and I think it contributes to a virtuous cycle of crossing training and run specific work for me. Not noticing a water weight gain bc I don’t weight myself and don’t mind the idea of more hydrated muscles and stuff for a runner. I drink lmnt every couple days bc I love it so I am staying pretty salty already.

While weight can impact race performance, I think there’s a net positive with better health, strength, injury prevention, etc unless you got really into heavy weights.
Sample size of 1 and all that, but I feel a lot better at 185, BMI 25 than I did at 170. I’m slower than I was running, but that might just be 40+ and not running nearly as frequently as I used to.

 

[tri-man 47]

@bushdocda , thanks for posting the year-end template. At some point over recent weeks, I remembered I hadn't done that. I must have had something else on my mind (literally!).

 

[xulf]

@bushdocda , thanks for posting the year-end template. At some point over recent weeks, I remembered I hadn't done that. I must have had something else on my mind (literally!).

Dammit, you got me laughing with this! Love seeing the levity. Hope you had a good Christmas.

 

[MAC_32]

No year end report from me. This was my first year under 1k miles in a decade, so nothing to write about.

That said, the last few days has been the first shred of good running news I've had in months. 4 runs between 8:20-8:40 pace and my aHR sustained around 140 on the latter 2. I finished energized and not at all uncomfortable. That's not something I've been able to do since April. I've been hovering around 9 and varying stages of gimpy.

Maybe the worst is finally behind me? I do need to lose this spare tire around my waist though. Anyway, that's all from me for now, just glad the year finished on a high note. Happy new year all and continued prayers for our man tri

 

[Dr_Zaius]

Ran my face under the faucet while holding my breath for 30 seconds or so about 25 minutes before the new year’s 5k. Maybe it worked? 19:42 chip time, 2nd in age group. I was worried the dude I couldn’t quite run down at the line was in my age group, but turned out he was in his 30s. Group winner was 18:17, so no way was I touching that.

Happy New Year Gents!

 

[SteelCurtain]

15th Annual FBG Year-End Report - 2024

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

1. Get healthy so running isn’t painful.
This was a general success. Most of my running was not painful as I did a ton of strength and PT work to get myself back upright.

2. Complete at least 650 Peloton workouts (I’m at 1,458 right now….let’s see where I am this time next year.) Paging @gruecd, @JShare87 and @bushdocda for some winter Monday rides!
This was a complete fail. I'm at 1,629 life time workouts, so I only did 171 this year. Ugh. Going to recommit to this.

3. Complete the Tokyo Marathon to earn my 6 star medal for running all of the World Marathon Majors.
Success! Amazing experience and cool to share part of the Japan trip with @gruecd and his better half.

4. Successfully pace London and NYC marathons.
Success! Was able to hit my times at each race and had very good groups. These are my two favorite marathons.

5. Make a real attempt at a BQ in September…..if I’m in a position to do so. I will not shame myself if my injury situation impacts me and I can’t BQ.
Success! Awesome to hit my 2025 and 2026 BQ standard in September. Even better to be able to share the trip with @bushdocda .

6. Participate in at least one trail race.
Fail. Other things took precedence.

7. Volunteer at at least 2 races. Races need volunteers to actually run safely and give participants a great experience. So I am committing to give back to the sport we love so much.
Success! I volunteered at 2 races and it was really fulfilling. Highly recommend.

8. Get my weight to 180 lbs or under by December 31, 2024.
Fail. I woke up at 185.8 on January 1, 2025. I was below 180 until early November. My running tailed off and added the weight on.

9. Stretch goal – to pace Chicago and Berlin this year which would mean I would have run all 6 world marathon majors in one calendar year. (I'm already confirmed for the other 4 majors.) It is unlikely I can do this without my wife killing me and my body breaking down, but I have not ruled it out.
I didn't even try this one. I chose to stay married as opposed to try to run all the majors in 2024.


Accomplishments or PRs in 2024:

I was thrilled to get my BQ for 2025 and 2026.



Your proudest and/or best race (or segment within a race):
I was proud to be rated the #1 pacer in London and the #4 pacer in NYC in terms of consistency of paces.


A race or race training disappointment during 2024:
Although I BQed in September. I was surprised I wasn't able to get it done 5 or so minutes faster. It was warm but I thought I'd have run faster. Alas, I'm getting old.


Total training volume and successes during 2024:
2143 miles running. Successfully paced 3 marathons and several half marathons. Ran a total of 5 marathons in 2024.


Lesson(s) you’ve learned during the year:
I've learned I'm not getting any younger. I'm dealing with some health stuff which is making me reconsider what I ask my body to do going forward.


Primary memories of other guys’ training, races, or life experiences in 2024:

For me, I've been focused on @tri-man 47's battle. He has been a constant source of inspiration for many of us with his running and overall fitness. Now, I'm rooting hard for him to be a medal monger in this latest battle he faces.

Goal(s) for 2025:

1. I want to TRULY enjoy Boston in 2025. I don't care about my time and will likely walk/run it this year.

2. Successfully pace NYC Marathon

3. Incorporate a steady dose of strength workouts in my repertoire. I'll shoot for 650 peloton workouts in 2025. I'm at 1629 right now.

4. I want to start to hike a lot more. I may tackle the Catskill 3500 challenge. This is hiking all the mountains around me whose peaks are above 3500 feet.

 

[bushdocda]

15th Annual FBG Year-End Report - 2024

Your goals coming into the year, and were they achieved?
- Sept marathon -
PR and awesome trip.

- Local run club race series -
This was pretty sweet and kept a race on the calendar most the year. I can make some noise in the AG if I target these race days more than I have just training through.

- 2x BW deadlift -
Not yet

- More group runs
This was strong to start year and tapered off as I struggled to blend the hilly faster Wednesday run in with the rest of the plan I had for the week. Need to try harder to make this work. Or slow down when with that group.

Accomplishments or PRs in 2024:
Marathon PR by ~ 90 seconds.
10k more a by product of minimal races at the distance
Couple good 10m races this year, PR in Feb at club challenge.

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

A race or race training disappointment during 2024:
These are the same race. Tunnel Marathon that ate me and my BQ target up all morning. I gritted out a PR on a day I could have packed it in and maybe would have without supportive people in my corner.

Total training volume and successes during 2024:
Year / miles / pace /AHR / vert
2024 / 1,824 / 9:18 / 128 / 65,965
2023 / 1,978 / 9:12 / 130 / 65,778
2022 / 2,001 / 9:04 / 130 / 58,655

Good with this and feel like a more solid base is in place.
Avg run length was down as total runs YoY was +14.
+26 hours on the bike YoY
197 strength sessions, higher weight lower rep approach
2022 was multiple marathons and 2023 was too run centric.

Lesson(s) you’ve learned during the year:
-Found that leg lift the same day as a workout is recommended for a reason
- it felt like more vert increase than a couple feet over prior year but I am running hills much smoother and stronger. Will pummel some hilly segment performances in 2025. I would like to have a big increase in vert in 2025.

///
From 2023:
- I’m weak af.
- I can get much stronger.
- Increasing volume is not right for me at this time.
- Increasing volume will be right for me at some time.
///

- Still learning these lessons. Good impact on first 3 and we’ll see what volume means to me moving forward.
- I need to get more quality into long runs and weave workouts in that time on feet.
- Strides = huge impact in my performance Need to include regularly, end of story.
- More hops, rope jumping and calf stuff to help get more pop out of these legs.

Primary memories of other guys’ training, races, or life experiences in 2024:
Always so much to try to capture. We had guys at the majors, we had guys earning BQs, we had guys scoring PRs, we had guys gutting out race results all year and putting their training on the line and to the test. We have guys on bikes doing great things in their sport and we have the tri guys somehow doing all the sports.
And we have our guy, tri.

Goal(s) for 2025:
Stay patient, stay consistent and stay confident.

It’s the daily, weekly practice time put in to help progress to whatever your goals may be. Keep doing it.

 

[MAC_32]

Winter has begun. Today is the first day I've spent gazing outside, waiting for the city bobcat to come through and clear off the main sidewalks, so I have something runnable. Gone are the days when running in calf high snow is not a bad idea!

 

[xulf]

15th Annual FBG Year-End Report – 2024



Your goals coming into the year, and were they achieved?
BQ this fall for 2026. I will need a sub 3:20 since I will be moving into the 45-49 for 2026. With the additional 5:29 cut-off time for 2024, I am shooting for a 3:10-3:12 goal time to be safe. If I can manage this, I will hopefully plan to also do Chicago, which will set me up for Chicago in the fall of 2025 and Boston in the spring of 2026.

I narrowly achieved my 3:10-3:12 goal by running 3:11:55. This goal had ups and downs along the way with me starting out training for a 3:10 and quickly realizing that was too aggressive. I adjusted down to a 7:20 pace, which would hit 3:12 if I ran everything perfect, but I knew that would realistically result in a 3:13-3:14 finish time. Then, we had the time adjustments for both the Boston and Chicago Marathons for 2025 and beyond, and that changed things up some more as I knew I had to speed up my pace to have enough buffer to make the field. As it sits, I have a 3:05 buffer for Boston in 2026 – hopefully that is enough. Before the Chicago time changes, my previous marathon time would have allowed me to run in 2024, but now with the adjustments, I am going to have to wait until 2026 where my time will still be good since I will be moved up an age category.


I am not sure yet if I will do a HM in the Spring to keep training or try and take a little time off while adding in MP runs. If I go with the HM, I may look to do a 12 week plan or something less demanding than what I have done in the past.

I ran the spring HM on a shorter training schedule, but also got sick along the way, shrinking it further. An unusually hot/sunny day for the race, blew this one up after a few miles. I finished, but it was one that came up way short of my goal.



Accomplishments or PRs in 2024:


Marathon PR by 4:08



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


The Columbus Marathon – my only real “race” of the year. I felt in control of the first 23 miles even running at a faster pace than I trained for. I was able to gut out the last ~3 miles with only minimal pace drop, which was what I hang my hat on for this race.



A race or race training disappointment during 2024:

The spring HM had very little go right. The way this one fell flat had me worried for the full in the fall. Looking back, that disappointment made me quickly pull the hook on my 3:10 goal for the full. That move may have actually helped me in the long run as I didn’t over exert myself during training, and went into the race healthy and ready to go.



Total training volume and successes during 2024:

• 2,525 miles
• ~340 runs
• 28,000+ elevation gain
• 355+ hours
• All of the above pretty comparable to 2023.

Lesson(s) you’ve learned during the year:


Don’t over do it.

I have had quite a few moments of feeling burnt out during training over the past couple of years. I flopped in a shorter training cycle this year for the HM, but then followed it up with a successful FM where I backed off my original time, but was still able to hit my goals. I modify the Hanson plan with extra miles at goal pace and extra miles on the long runs. I think this works for me as I have overachieved on my time both times I have followed this plan. But, I need to stay healthy, engaged, and not burnt out. I think that is a fine line we all have to deal with.



Primary memories of other guys’ training, races, or life experiences in 2024:

Lots of warriors putting in the work in this thread. I am always in awe of the training effort, race IQ, and times that this group puts up. You all keep me motivated! Unfortunately, there were also a lot of nagging injuries that kept people sidelined. I love seeing @JShare87 back in action and putting in a lot of solid runs on a consistent basis. @tri-man 47 journey has been a reminder that life can throw curveballs, but I’m looking forward to his return -- a true BMF.



Goal(s) for 2025:

I was really hoping to run Chicago in 2025, but the qualifying time change and losing out on the lottery pushes this goal to 2026 along with Boston (hopefully). I don’t have any set plans right now. I may just try and pack in the miles for a bit and look for a Fall marathon somewhere outside of Columbus. Maybe go back to Indy or look elsewhere??? We will see if I am feeling up to chasing 3:10.

 

[Dr_Zaius]

15th Annual FBG Year-End Report - 2024

Your goals coming into the year, and were they achieved?
My main goal was to break my HM PR, which I accomplished in April by a little over two minutes. Stretch goal was under 90 minutes, which I didn’t get but was only 37 seconds short, so it feels more reachable than it did at this time last year.

It wasn’t a formal goal, but I’d been considering an ultra for many years. The backyard one on my radar didn’t go off, so I pivoted to a more traditional one. I ended up surviving a 40 miler, so we can put a check by that one.

Accomplishments or PRs in 2024:
See above – 1:30:36 for the Half, and I guess 9:08:34 for 40 miles.

Your proudest and/or best race (or segment within a race):
Proudest of finishing the ultra, but best race is definitely executing well in the half and getting over my stagnation of the last 5 years.

A race or race training disappointment during 2024:
I failed to sub-20 a 5K for the first time in a while. There were a lot of mitigating factors for this, but it was still a bit of a bummer because I felt like I was in 5K PR shape in the spring, so to see that fitness bleed away throughout the year is a bit of a bummer.

Total training volume and successes during 2024:
1,118 miles and 37,205ft. Up significantly from 848 miles and 30,420ft in 2023.

Lesson(s) you’ve learned during the year:
The HM training reiterated that I wasn’t doing enough quality in previous years. Screaming stabilizer muscles during the ultra and the slowish end of year races reiterated that if I’m going to limit my total miles (I am), that comes with its own set of drawbacks.

Primary memories of other guys’ training, races, or life experiences in 2024:
Obviously the OG BMF tri is on everybody’s mind. Rooting hard for him.

As for others, juxt nearly setting a marathon PR after running into a literal wall and zasada torching a 5K after doing a morning long run are two that come to mind. I appreciate all of the other posters here though, and hope maybe some of the ones that used to be more active filter back in over time.

Goal(s) for 2025:
Didn’t sign up for the local spring HM this year as I’d like to just do maintenance this winter. Will probably do the trail 15K in July as my first race. I’m thinking of making the end of year 5Ks a priority, maybe shooting for 19:20 or better. I also fell a bit off of the strength training wagon last year, so I’m going to make doing that at least once a week a priority.

 

[tri-man 47]

15th Annual FBG Year-End Report - 2024

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

1 - Nail a fall BQ, ideally with a 3:30 time (which would be a 50-minute buffer).

Mixed. I easily got my BQ, but the time of 3:37 was somewhat disappointing, and it took two attempts a month apart to do it. I can blame it on some training limitations, but I don’t like regressing like that.

2 - Run a handful of other races (5K to HM).

Fail. See #4.

3 - Keep up my evening workouts using many of elements from Oz’s monthly challenges.

Success. Almost every evening, I’d head downstairs, tune in to a local jazz station, and do about 15-20 minutes of strength/flexibility work.

4 - I expect to have fewer work commitments and therefore more flexibility for my running.

Fail! I started a new gig at a new school, which I thoroughly enjoyed. But it made for a busy fall, and I wasn’t able to prioritize my running.

Accomplishments or PRs in 2024:

The BQ in October.

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

The first 18 miles of my October marathon were at an 8:00/mi pace, which, if I had been able to hold that pace, would have been the desired 3:30 marathon. 3:35 would be a likely top-5 finish in a new AG at Boston, 26.

A race or race training disappointment during 2024:

The last 8 miles of my October marathon. I can attribute much of this to training limitations where I was fighting occasional sharp pains on the outside of my left foot (fifth metatarsal) and a continual soreness on the back of my right heel. The result was that, eventually, I was only running every third day or so, and I wasn’t getting the volume of mileage nor the tempo runs I needed.

The other big disappointment was the first BQ attempt in September on a day that was 70 degrees and with 90%+ humidity. I just could not run. I tried slowing my pace to a near-crawl, but even that didn’t work. So I dropped out a mile 21, knowing I needed to preserve what I could for another attempt in October.

Total training volume and successes during 2024:

1,460 miles and just over 40,000 ft of elevation. Both were affected by a tough January (injuries and illness), the marathon training limitations, and the end of year cancer thing. The elevation was easily my second best ever and included very little elevation work in the latter half of the year.

Lesson(s) you’ve learned during the year:

Be thankful for being able to run competitively. Enjoy the gift of life. And while I already knew it, I'm more appreciative than ever for all of you. Much love to you all.

Primary memories of other guys’ training, races, or life experiences in 2024:

I only kept notes the first few months of the year, but @pbm107 was crushing it early and often – a February 5 miler at a sub-6:00 pace, and a 17:11 March 5K. @Zasada was a total BMF in achieving a Western States entry with a super-tough ultra in New Zealand. In March, @SteelCurtain and @gruecd both completed their World Marathon Majors, which is an impressive accomplishment. @SteelCurtain also warrants a shout out for his incredible successes as a pacer.

Goal(s) for 2025:

1%. As I prepare to move to the 70-74 (!) bracket next October, I know I’m comfortably in the top 1% of that AG of runners, for which I’m thankful. I’d like to stay there, but with the glioblastoma (GBM) diagnosis, I’ll switch the focus to being in the top 1% of glioblastoma survivors, which means that I’ll still be around in ten years, eyeing the 80-84 bracket. The Lord willin’ and the creek don’t rise, it’ll happen.

Keep up with walking, at least, throughout the upcoming eight months of treatments, and keep up with my evening strength/flexibility work.

Once I get past the treatments, I hope to be back to running and training in September. It’s not like my long legs will get any shorter, so I hope I can get back to some decent paces.

By year-end, I hope to be in training for Boston, 2026.

 

[tri-man 47]

And: Radiation and a low-dose chemo pill start today for six weeks.

First day of radiation, so it’ll be an easy PR.

 

[ChiefD]

First day of radiation, so it’ll be an easy PR.

 

[SteelCurtain]

Spring Schedule starting to come together.

3/16 -- NYC Half -- 1:55 pacer
4/20 -- Boston Marathon -- run/walk for fun
5/17 - St. Michael's half marathon -- pacing - time TBD (Hey @bushdocda - you running this one?)

 

[bushdocda]

Spring Schedule starting to come together.

3/16 -- NYC Half -- 1:55 pacer
4/20 -- Boston Marathon -- run/walk for fun
5/17 - St. Michael's half marathon -- pacing - time TBD (Hey @bushdocda - you running this one?)

That’s a good race in a fun place, will miss it this year though.
I’ll be in Charlotte that weekend to spectate the PGA championship.

 

[SayWhat?]

This study goes in detail on legal doping for endurance. All you need is a bucket of water at the start line.

Want to (Legally) Boost Your Endurance? Try Holding Your Breath.

By triggering a diving reflex, athletes who perform breath-holds can increase red blood cells—and, possibly, endurance

www.outsideonline.com

Who's gonna be first to try this?

I might as well by the guinea pig. What could go wrong? This morbid humor brought to you by:

Diagnosis update: A number of you have seen this via text or social media, but I have glioblastoma multiforme (GBM), which is a Grade 4 (or 4), aggressive brain cancer. PSA: Don't google this. I'll do six weeks of radiation therapy starting in early/mid January, followed by/overlapped a month later with several months of chemo (via pill, I believe). The hope and prayer is that the treatments and my strength are better than the cancer. But those odds are not high with a GBM. I've already heard of a couple friends of friends that are now at three years with glioblastoma, and I think that's encouraging? For now, I anticipate that 2025 will pretty much suck. And while this isn't the race I wanted, it's the one I've got. So every day, I fight. Today is Sol 10 (day 10), and one of my goals is to celebrate Sol 1000.

Please pray for my children, in particular. My daughter (36) has a strong emotional attachment to her 'daddio.' She has always loved to come to my races, and she has always appreciated the FBG stories. My son (38) has the obligation to "man up" and be strong for the rest of the family, including his three sons (8 and 6, who have run short 'fun runs' with me; and 16 months). My wife has a thick skin, so she's holding up well. She and I both have a large and strong network surrounding us, though I've got all of you ...which always has and, now, always will mean a lot. For now, I'm at peace.

So apparently I haven’t been in this thread for almost a month, and thus, this was one of the first “new” posts that I read when I checked in today. Not going to lie, I’m completely choked up.

I’ve unfortunately never met you in person but can say that you are a rock in here, and it sounds like even more so with your family. Sending positive vibes your way, Tri. You’re training background has you well prepared to kick this things a s s, and I will be following along as you continue to inspire everyone in this group.

1%

 

[The Iguana]

2024 EOY report

I didn't run much and mostly just got fat. I did complete (not race, just complete) a HM trail event in October. I also signed up for a HM in April 2025 so maybe I'll really re-join you guys out on the road this year. I've started but just barely...

 

[SFBayDuck]

Tap tap, is this thing on????

Took a bad step on my bad big toe a week ago and felt sharp pain in the ball of my foot right behind it, so bad I could barely walk. Tested my ultra "embrace the suck" mentality on a couple of walks with Summit, but it just hurt too bad and was affecting my gait. So I went back in and had xrays again, no fracture evident but with the swelling and pain they put me in a walking boot. "Hallux rigidus" is the official diagnosis.

It's almost like I beat up on my feet for years and did some damage:

1. Involving the right foot. In particular, the hallux sesamoid bones remain intact.
2. Again noted are mild degenerative changes of the first metatarsophalangeal joint.
3. Again noted are calcaneal spurs most prominent along its plantar aspect and mild thickening of the distal Achilles tendon suggesting tendinopathy.

And this isn't the foot that had a tendon tear around a bone spur a few years ago!

After a few weeks in a boot the plan is to go back in for custom orthotics. We also discussed surgical options, including "heilectomy or joint fusion". Told him I have to be able to walk and hike again.

I bought some carbon fiber inserts for my shoes to have those ready to transition out of the boot until I get orthotics. Have also started doing the elliptical with those in that shoe. I'm out of shape already, I have to replace the 2 hours or so of walking I typically do so that doesn't get worse. Strangely enough this whole thing has felt motivating to get back in shape again, at least to get back to a healthy weight to start with.


Back to something actually important it's good to be connected in a text thread with many of you fellas, and I look forward to encouraging our boy as he BMFs this thing!

 

[SteelCurtain]

Happy Birthday @gianmarco!

 

[Dr_Zaius]

So, is this now the thread where we share our medical issues that will keep us from running? If so I have my own contribution.

Went for my annual mole checkup last week, and the doc didn't like the one so he scraped it for a biopsy. Results came back this week as melanoma, and while it doesn't look like it has spread too deep, it's spread through the first layer, so they need to take a pretty sizeable amount of skin from my thigh, which will happen next week. That should be the end of it for now, but I was told I need to take it pretty easy for a month or so while the removed and stitched area heals. "Don't go running any marathons or anything" were his exact words. So I'm not sure what exactly the recovery timeline will be. It's near the bottom of my quad, so it's definitely an area that will take a lot of stress and stretching for lots of leg-based activities. I may have to just do some light walks and upper body stuff for several weeks. I guess we'll see.

Big picture, obviously not thrilled with three months full body checks and constant vigilance, but at least for now I'm hopeful things were caught in a pretty early state.

 

[SFBayDuck]

So, is this now the thread where we share our medical issues that will keep us from running? If so I have my own contribution.

Went for my annual mole checkup last week, and the doc didn't like the one so he scraped it for a biopsy. Results came back this week as melanoma, and while it doesn't look like it has spread too deep, it's spread through the first layer, so they need to take a pretty sizeable amount of skin from my thigh, which will happen next week. That should be the end of it for now, but I was told I need to take it pretty easy for a month or so while the removed and stitched area heals. "Don't go running any marathons or anything" were his exact words. So I'm not sure what exactly the recovery timeline will be. It's near the bottom of my quad, so it's definitely an area that will take a lot of stress and stretching for lots of leg-based activities. I may have to just do some light walks and upper body stuff for several weeks. I guess we'll see.

Big picture, obviously not thrilled with three months full body checks and constant vigilance, but at least for now I'm hopeful things were caught in a pretty early state.

I've been getting at least annual dermatologist checks since I was a kid, due to a family history of skin cancer issues and having spent summers my whole childhood on the ocean. I've had a bcc removed from my neck, a few other biopsies that have come back negative, and regularly get spots frozen off my face, scalp, and hands. I even did some compounded chemo cream treatment a couple of years ago all over my face and scalp, that was a miserable 10 days as it effectively burned every pre-cancerous spot away. Headed in again next week for a check as I'm doing it every 6 months again.

Point being, for those in the thread that obviously spend lots of times outdoors - if you're not getting checked by a dermatologist regularly, start.

 

[tri-man 47]

Enjoy the unexpected rest break, @Dr_Zaius . Hopefully they get it all addressed.

I waited 11 months for my first, standard dermatologist appointment, and had that meeting a few days ago. She spent about 10 minutes inspecting everything (well, almost everything), and said "you're good to go; book an appointment in two years so you can come back in three years."

I'm pleased to hear the report, but a little bummed, too. Dermatologist >> my new BFF, the CVS pharmacist >> my post-surgery nighttime nurse.

 

[Dr_Zaius]

Point being, for those in the thread that obviously spend lots of times outdoors - if you're not getting checked by a dermatologist regularly, start.

I've always grown a lot of moles, and as I've gotten older a lot of seborrheic keratoses. That said, honestly I'm still surprised by the diagnosis as other than spending a lot of time outdoors I don't really have the big risk factors. I have dark eyes, dark hair (what's not gray anyway lol), and olive skin that basically doesn't burn at my latitude. I have a bad family history cancer wise, so it's always been a bit in the back of my mind, but I wouldn't have had skin cancer at the top of my list.

Very glad I started back with the regular checkups obviously, as I had let them lapse for a few years when covid hit. I wasn't particularly impressed with my old dermatologist, so I switched when I started back up last year. I really like the new guy though, and that was true even before he potentially saved my life.

 

[Zasada]

Since the subject came up, my wife noticed a mole under my ear/jaw a few months ago. I couldn't see it, based on where it was. But she said it was new and changing.

My company provides a full physical every year as part of my health plan (skin, body scan, stress test, etc), so during the dermatology part, I mentioned it. They biopsied it on the spot and it came back as Basal Cell Carcinoma (if it comes back cancerous, that's the one you want to have).

Had it removed a few weeks ago, and they told me to avoid physical exertion for a week... huh? It's on my jaw...

So I ran anyway and it's healing fine.

But yeah, most of us are roughly in the same age group, so we should all get checked more frequently.

And since @SFBayDuck is back here, I'll just mention that I had my third WSER lottery rejection and first UTMB rejection over the last two months. There's always next year!

 

[tri-man 47]

Point being, for those in the thread that obviously spend lots of times outdoors - if you're not getting checked by a dermatologist regularly, start.

I've always grown a lot of moles, and as I've gotten older a lot of seborrheic keratoses. That said, honestly I'm still surprised by the diagnosis as other than spending a lot of time outdoors I don't really have the big risk factors. I have dark eyes, dark hair (what's not gray anyway lol), and olive skin that basically doesn't burn at my latitude. I have a bad family history cancer wise, so it's always been a bit in the back of my mind, but I wouldn't have had skin cancer at the top of my list.

Go on ...

 

[Dr_Zaius]

@tri-man 47 are size 13s a plus or minus in your book? I could try to dissuade you by pointing out I still have a black toenail from the ultra, but for all I know that might be a plus too

 

[beer 30]

Point being, for those in the thread that obviously spend lots of times outdoors - if you're not getting checked by a dermatologist regularly, start.

I've always grown a lot of moles, and as I've gotten older a lot of seborrheic keratoses. That said, honestly I'm still surprised by the diagnosis as other than spending a lot of time outdoors I don't really have the big risk factors. I have dark eyes, dark hair (what's not gray anyway lol), and olive skin that basically doesn't burn at my latitude. I have a bad family history cancer wise, so it's always been a bit in the back of my mind, but I wouldn't have had skin cancer at the top of my list.

Go on ...

Man you gotta get over this thing, got WAY too much free time on your hands

 

[tri-man 47]

@tri-man 47 are size 13s a plus or minus in your book? I could try to dissuade you by pointing out I still have a black toenail from the ultra, but for all I know that might be a plus too

Definitely a plus ...that much more to rub. #hawktuah?

 

[Dr_Zaius]

I had my procedure this morning, which took about an hour. I’m all stitched up and back home now. Sounds like nothing more than light walking for the next two weeks, at which point I go for a follow up. No squats or deadlifts for a month at least, but doc kept the window kind of open for maybe some light running prior to the full month. Sounds like it’s all about not loading the hamstrings and to a lesser extent the quads so that I don’t tear a bunch of stitches.

 

[SFBayDuck]

Just got Prefontaine Classic and USATF tickets, to go with the B1G and NCAA championships I purchased a couple of weeks ago. Going to be another busy spring/early summer of watching some of the best athletes in the world.

My presale access for Pre and USATF opened up today, they go on sale to the general public on the 12th. If anybody is interested in checking out the finest T&F facility in the country, let me know and I can try and buy tix for you!

 

[MAC_32]

The last few days has been the first shred of good running news I've had in months. 4 runs between 8:20-8:40 pace and my aHR sustained around 140 on the latter 2. I finished energized and not at all uncomfortable. That's not something I've been able to do since April.

I pushed things a little bit, not a lot, Monday. I then followed it up with consecutive runs at 8:20-8:25 pace and net an aHR < 140. Looks like winter's not over yet, but I'm going to try to ramp up the intensity tomorrow. I started getting the long run itch about a week or so ago, so if the conditions are conducive I may try to extend things sometime next weekend. Without looking I couldn't tell you the last time I ran more than an hour, probably a one-off this time last year before getting banged up again.

On that note, while it'll depend how things develop over the next few weeks, I'm considering starting to scale back on coaching. Given our needs on both teams, I may be able to, but we'll see where things land. May will be busy, but if I can lessen the load in March and April, maybe I can avoid Cool Runnings bobsledding to the season's finish line and start being more than a recreational jogger again.

 

[Brony]

Has anyone ever done a stair climb challenge event? I am doing the Hancock building one in two weeks which is 94 floors. I've been sprinkling stair work and incline treadmill here and there for the past couple of months. I finally got access to a gym with a stair master and it seems like cycling is a pretty good training for this type of event. I wasn't sore at all the next day after 40 minutes of stairmaster.

I'm not sure how to pace this though. Seems like the duration of this event is similar to a 5K or just a little shorter. Which would indicate that the best pace is start somewhat fast and endure the pain BMF style. Any ideas?

 

[SFBayDuck]

Has anyone ever done a stair climb challenge event? I am doing the Hancock building one in two weeks which is 94 floors. I've been sprinkling stair work and incline treadmill here and there for the past couple of months. I finally got access to a gym with a stair master and it seems like cycling is a pretty good training for this type of event. I wasn't sore at all the next day after 40 minutes of stairmaster.

I'm not sure how to pace this though. Seems like the duration of this event is similar to a 5K or just a little shorter. Which would indicate that the best pace is start somewhat fast and endure the pain BMF style. Any ideas?

Don’t have specific advice but I remember someone on a podcast years ago talking about one of these, and he was saying the use of his arms and the railings to pull himself up and complement his legs was a huge part of it.
Probably depends on how wide the staircase is, of course.

I also remember him saying the dust was horrible and he was hacking for days afterward.

Have fun!!!!

 

[MAC_32]

he was saying the use of his arms

Cannot emphasize this enough. The longer you effectively utilize your arms, the longer you'll make it before getting (too) winded. Treating it like a 5K is a good approach- SAND'ing the start is probably not a good idea, but to maximize time there will need to be some BMF'ing the last 20 floors or so.

 

[Brony]

he was saying the use of his arms

Cannot emphasize this enough. The longer you effectively utilize your arms, the longer you'll make it before getting (too) winded. Treating it like a 5K is a good approach- SAND'ing the start is probably not a good idea, but to maximize time there will need to be some BMF'ing the last 20 floors or so.

Thanks for the tip - I'm planning on using the railings. Sounds like they start people every 8 seconds so passing people on the outside 'lanes' will be common and i'll need to use some rail power for these situations. Not looking to win or anything, but would like to see what I can achieve.

 

[SFBayDuck]

he was saying the use of his arms

Cannot emphasize this enough. The longer you effectively utilize your arms, the longer you'll make it before getting (too) winded. Treating it like a 5K is a good approach- SAND'ing the start is probably not a good idea, but to maximize time there will need to be some BMF'ing the last 20 floors or so.

Thanks for the tip - I'm planning on using the railings. Sounds like they start people every 8 seconds so passing people on the outside 'lanes' will be common and i'll need to use some rail power for these situations. Not looking to win or anything, but would like to see what I can achieve.

Get some.

 

[Juxtatarot]

The worst thing about cold weather running (3 degrees this morning) isn’t the cold. It’s how ****ing long it takes to get dressed.

 

[MAC_32]

The worst thing about cold weather running (3 degrees this morning) isn’t the cold. It’s how ****ing long it takes to get dressed.

And the race afterwards to get undressed before the warm sweat turns to cold

 

[bushdocda]

The worst thing about cold weather running (3 degrees this morning) isn’t the cold. It’s how ****ing long it takes to get dressed.

And forgetting to put arm band Hr on so needing to undo an arm covered in 3 layers.

 

[Juxtatarot]

The worst thing about cold weather running (3 degrees this morning) isn’t the cold. It’s how ****ing long it takes to get dressed.

And forgetting to put arm band Hr on so needing to undo an arm covered in 3 layers.

Been there, done that.

 

[ChiefD]

Got aboot 5” of new snow last night. Gettin ready to sit on the tractor and blow some, followed by an all day bonfire in the middle of the front field whilst drinking some cold ones.

All the while traipsing through the woods hauling out the larger downfall through 2’ drifts of snow. It should be quite a workout.

 

[MAC_32]

I started getting the long run itch about a week or so ago, so if the conditions are conducive I may try to extend things sometime next weekend. Without looking I couldn't tell you the last time I ran more than an hour, probably a one-off this time last year before getting banged up again.

**IMPORTANT UPDATE** the conditions are NOT conducive to something longer, but I am on pace for my first month in triple digits since last February. Toggling back, the calf tightened up on a bell curve run 3/3/24, did again 3/13/24, and the next day's recovery was more limp than run. I took a week off, started back, then my knee flared up, right when coaching demands increased, and my body raised the white flag.

I'm in worse shape now than I was this time last year, but I'm in the best shape I've been in since mid-April. That was the last time my VO2 max was > 50 before it finally nudged over that mark ~a week ago. I'm mixing in some SoS again, but in an effort not to repeat last year's mistakes, nothing more than intervals. Once the snow / ice melts, hopefully March 1, I'll start increasing one run per week, and try to resist fast finishes / progression runs as long as I can. No promises though.

 

[Juxtatarot]

Quick update on me. I'd been dealing with some heel/ankle/foot issues since September. I initially didn't think it was a big deal but ended up having a number of setbacks. Honestly, it was all my fault about being lazy with preemptive work and thinking it would clear up easier than it did. Anyway, it's currently the best it's been since my original issues flared up and I'm pretty confident about ramping up the training again.

Race-wise, nothing is planned this spring. Big race will be the Chicago Marathon this fall. That will be my entry into the 55-60 age group. Goal will be sub 2:55. If training goes OK and I stay reasonably healthy, I certainly think that is attainable. I think I understand what I have to physically, nutritionally, training-wise, etc. Looking at last year's results, that would be around a top-10 age group finish which would be cool for a major. I also read about it being cool to beat your age in a marathon -- sub 2:55 at 55 years old, sub 2:40 at 40, etc. I suspect that might be easier the closer you get to 59 but who knows.

 

[Alex P Keaton]

Got aboot 5” of new snow last night. Gettin ready to sit on the tractor and blow some, followed by an all day bonfire in the middle of the front field whilst drinking some cold ones.

All the while traipsing through the woods hauling out the larger downfall through 2’ drifts of snow. It should be quite a workout.

Congrats on getting 5” last night chief