Ran a 10k - Official Thread (3 Viewers)

[tri-man 47]

Great two-day sequence to close out my abbreviated marathon training. Both runs on the track to play it safe:

Yesterday: 10 miles with 8 mi. hard tempo @ 7:27/mi, HR-166. It was a tough effort, but I felt in control throughout. HR in the 170s late, but it was good to acclimate to that.

Today: 22 miles @ 8:31, HR-146. Legs felt OK, but I'm sure they were still recovering from the tempo run. Total run time was over 3 hours, which is what I like ..to minimize the time gap between my long training runs and the actual race time.

On to a two-week taper ...and then to see what I can do on 6 weeks of concentrated, quality training and less than 300 miles.

 

[Nigel]

Three hours running in circles is freakin impressive Tri, you are one mentally tough ####er.

 

[Hang 10]

Tri-man, you're a freak and I mean that in the nicest way possible.

Lovin these year end race reports. Keep em coming! Mine is going to have to wait til next week though, as I plan on giving my 50K a go. Got some treatment this week and my knee seems to be getting better each day. No pain while I'm running and only minimal discomfort later in the day. Hopefully it feels close to 100% by Saturday. Should be a nice way to end 2015.

 

[tri-man 47]

Three hours running in circles is freakin impressive Tri, you are one mentally tough ####er.

Not that tough. You guys running thru a-fibs? That's tough. Ned is tough ("I saw two former Olympians and a couple of superheroes running 3 miles ahead of me, so I knew it was game ON!"). I'm more of a disciplined and stubborn Dutchman.

 

[ThreeThousand]

[SIZE=medium]2015 Year-end Report[/SIZE]

[SIZE=medium]Your goals coming into the year, and were they achieved?[/SIZE]

[SIZE=medium]Goals during the year - race 2 IM, finish top 10% AG in each. Break 11 hours in Louisville, with a sub-4:00 marathon.[/SIZE]

Didn't break 11 hours but was close (11:14 without looking it up), marathon time 3:58. So halfway there

Did not finish top 10% AG at either Louisville or Florida.

[SIZE=medium]New accomplishments or PRs in 2015:[/SIZE]

Racing 2 IM 4 weeks apart. Time PR for a marathon (3:58)

[SIZE=medium]Your proudest and/or best race (or segment within a race):[/SIZE]

Again, the 3:58 marathon at Louisvlle. Also pretty proud of toughing out the IM Florida swim, that thing was nasty.

[SIZE=medium]A race or race training disappointment during 2015:[/SIZE]

Not really very many. The Louisville bike was much hillier than I thought it would be, and time was slow enough that it buggered my entire race time, but had a good swim/bike.

[SIZE=medium]Total training volume during 2015:[/SIZE]

I usually log this on BT, so here's a copy/paste:

Swim: 76h 33m 59s - 221,649.67 M
Bike: 524h 49m 10s - 10,064.11 Mi
[SIZE=medium]Run: 105h 48m 16s - 765.05 Mi[/SIZE]
[SIZE=medium]Strength: 5h 20m [/SIZE]
[SIZE=medium]Misc.: 11h 00m [/SIZE]




[SIZE=medium]A location you’d love to explore via running:[/SIZE]

Duck's pictures make me want to move to the west coast, solely for the trail running.

[SIZE=medium]Best memories of other guys’ training or races in 2015:[/SIZE]

The marathon race reports were awesome. Congrats to all the PRs set this year.

[SIZE=medium]Oddest or funniest experiences (yours or one of the other guys):[/SIZE]

[SIZE=medium]Goal(s) for 2016:[/SIZE]

Same two goals as this year, slightly different races. Racing IM Chattanooga and IM Florida, so will have 6 weeks apart instead of 4. Want to break 11 hours at Chattanooga (went 10:55 in 2014) with a sub-4:00 marathon. Would like to finish top 10% AG at each.

 

[worrierking]

That's just impressive as hell, Three Thousand. Congrats on a great year.

I am pleased to announce the death of my much-reviled Garmin 610! It will no longer charge. I am using worrierqueen's forerunner 10 for now since she is not running currently (torn meniscus). No heart rate data, which I could really use right now.

I am looking at the new Gamin 235. It is back-ordered everywhere I have searched. I hope I have it before Houston.

 

[tri-man 47]

[SIZE=medium]2015 Year-end Report[/SIZE]

[SIZE=medium]Your goals coming into the year, and were they achieved?[/SIZE]

[SIZE=medium]The goals were to do well in Boston and then run strong HMs and 5Ks, but other than Boston, the year turned in other directions …ultimately successfully (=medal mongering), but still a strange year.[/SIZE]

[SIZE=medium]New accomplishments or PRs in 2015:[/SIZE]

[SIZE=medium]I ran my first ultra-marathon (on single track trails) as part of a team competition of varying distances. [/SIZE][SIZE=medium]Of the 36 teams, I won the age-handicapped ultra leg with a 5:36 (~10:50/mile).[/SIZE]

[SIZE=medium]Your proudest and/or best race (or segment within a race):[/SIZE]

[SIZE=medium]Around mile 22 of Boston I turned my thoughts and mantra to one of the injury victims, Beth, with whom I’d become acquainted. [/SIZE][SIZE=medium]It was an emotional moment – my jaw was quivering and I was truly inspired to push strong to the finish.[/SIZE] [SIZE=medium]And at mile 25 ½?[/SIZE] [SIZE=medium]I come across a woman with her name on the back of her shirt – Beth.[/SIZE]

[SIZE=medium]A race or race training disappointment during 2015:[/SIZE]

[SIZE=medium]Three injuries! [/SIZE][SIZE=medium]A peroneal tendon (ankle) in February/March that almost derailed Boston, a piriformis (butt) in July/August, and bruised feet in September/October.[/SIZE]

[SIZE=medium]Total training volume during 2015:[/SIZE]

[SIZE=medium]About 1,050 miles. [/SIZE][SIZE=medium]Lots of lost weeks due to the injuries.[/SIZE]

[SIZE=medium]A location you’d love to explore via running:[/SIZE]

[SIZE=medium]I hadn’t thought about this when I added the question, but I will get to explore southern France, Paris, and possibly other European locations in June. [/SIZE][SIZE=medium]My university supports both a faculty and staff member on a three-week time of study/reflection with a few dozen others in a small French village (birthplace of the founder of the school’s Catholic order 800 years ago).[/SIZE] [SIZE=medium]I was selected, so it’s off to Fanjeaux![/SIZE] [SIZE=medium]My wife will travel over at the end and we’ll travel somewhere, possibly NE Switzerland again where we know some folks.[/SIZE]

[SIZE=medium]Best memories of other guys’ training or races in 2015:[/SIZE]

[SIZE=medium]Overcoming adversity – who was it with a serious scare right at the start of January? [/SIZE][SIZE=medium]But then also the a-fibs and worrierking’s struggles.[/SIZE] [SIZE=medium]I also enjoyed the new successes (from Gator Shawn’s 5Ks to Chief’s marathon) and the new achievements (the great stretch of top notch marathons, the Ironman races, and Sand's bike trip).[/SIZE]

[SIZE=medium]Oddest or funniest experiences (yours or one of the other guys):[/SIZE]

[SIZE=medium]Two odd ones for me. [/SIZE][SIZE=medium]Late in the ultra, I just couldn’t lift my legs and was tripping on shadows. With a couple miles to go, I fell for the fourth time.[/SIZE] [SIZE=medium]I was sprawled in the brush with my legs cramping up as I shouted loudly to myself “Ouch, damn! Ouch, damn!”[/SIZE] [SIZE=medium]Early in the fall DWD relay, I completely lost a shoe in the deep, black, swampy muck.[/SIZE] [SIZE=medium]I ditched the other and ran 2 ½ miles of tough trails without shoes.[/SIZE] [SIZE=medium]Another ouch-damn moment, for sure.[/SIZE] [SIZE=medium]But I did pass two guys.[/SIZE]

[SIZE=medium]Goal(s) for 2016:[/SIZE]

[SIZE=medium]Winter: Run a solid marathon on 1/1 (mid-3:30s?) to improve my Boston corral. [/SIZE][SIZE=medium]Spring: Run a strong Boston (low 3:30s?) and finish top 100/top 15% in my new old man AG.[/SIZE] [SIZE=medium]Late-summer: Get back into triathloning, possibly starting big with a half-IM in my home town of Grand Rapids.[/SIZE] [SIZE=medium]Fall: Run a successful 5K/10K double in local races for which my university is a major sponsor.[/SIZE]

 

[FUBAR]

[SIZE=13.5pt]2015 Year-end Report [/SIZE][SIZE=13.5pt](To be editted later)[/SIZE]

[SIZE=13.5pt]Your goals coming into the year, and were they achieved?[/SIZE]

[SIZE=12pt]Various – Break 90 minutes in a half-marathon, stay healthy, improve strength. Didn't get the time goal. but I think I'm healthier. [/SIZE]

[SIZE=13.5pt]New accomplishments or PRs in 2015: [/SIZE][SIZE=13.5pt]Not much new. 1:31 in the half marathon, 41 minute 10k. A few podium finishes. [/SIZE]

[SIZE=13.5pt]Your proudest and/or best race (or segment within a race): [/SIZE][SIZE=13.5pt]probably the run portion of the Rocket man tri. 44:07 (7:10 pace) at the end of an Olympic tri. [/SIZE]

[SIZE=13.5pt]A race or race training disappointment during 2015:[/SIZE][SIZE=13.5pt] Not breaking 90 minutes in either spring half marathon. [/SIZE]

[SIZE=13.5pt]Total training volume during 2015:[/SIZE]

[SIZE=12pt]To date:[/SIZE]

[SIZE=12pt]Swim: 89 miles, 54 hours[/SIZE]

[SIZE=12pt]Bike: 2273 miles, 112 hours, [/SIZE]

[SIZE=12pt]Run: 1294 miles, 186 hours[/SIZE]

[SIZE=12pt]Misc (mostly hiking and weights): 30 hours[/SIZE]

[SIZE=12pt]Total: 3663 miles, 382 hours[/SIZE]

[SIZE=13.5pt]A location you’d love to explore via running: [/SIZE][SIZE=13.5pt]More trails! [/SIZE]

[SIZE=13.5pt]Best memories of other guys’ training or races in 2015: [/SIZE][SIZE=13.5pt]All of yours, but Duck’s long ### races and Steve’s speed demon ways stand out. [/SIZE]

[SIZE=13.5pt]Oddest or funniest experiences (yours or one of the other guys): [/SIZE][SIZE=13.5pt]The all you can eat century gone wrong. Missing a turn then eventually finding my way back was a unique experience. Of course, I also ran the wrong route on my 50k last January. Maybe these long distance things isn’t my thing? [/SIZE]

[SIZE=13.5pt]Goal(s) for 2016:[/SIZE] [SIZE=12pt]To do more local races, run at least a few with my sons, and BQ next December. Volume goal for next year - 75 hours swimming, 125 hours bike, 150 hours run, 50 hours weights[/SIZE]

 

[Nigel]

[SIZE=medium]2015 Year-end Report[/SIZE]

[SIZE=medium]Your goals coming into the year, and were they achieved?[/SIZE]

[SIZE=medium]Run sub-4:00 Boston Marathon and stay healthy/get healthier. Got in under the marathon goal by a couple of minutes, that was cool. But the more important one was the health. I'm finishing the year feeling great.[/SIZE]

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[SIZE=medium]New accomplishments or PRs in 2015:[/SIZE]

[SIZE=medium]Marathon: 3:57:59[/SIZE]

[SIZE=medium]HM: 1:37:38[/SIZE]

[SIZE=medium]5M: 34:38[/SIZE]

[SIZE=medium]5K: 20:27[/SIZE]





[SIZE=medium]Your proudest and/or best race (or segment within a race):[/SIZE]

[SIZE=medium]Proudest was definitely the marathon. The personal gratification of training through the brutal winter we had in Boston and getting in under 4 was awesome, especially in the weather we got race day. And the reaction of family, friends, people I know around town, all those witnessed what a broken down mess I was in the Fall of 2013, when they asked me how I did and their surprise when I told them…it never got old. [/SIZE]

[SIZE=medium]Best race was the Newburyport HM end of October. Beat my time from 2014 by 11 minutes and most importantly beat my HS buddy, who beat me by 8 min last year, by 90 seconds. We’ve been friendly rivals at everything since we were teenagers: golf, tennis, ping pong, chasing girls, weightlifting, who could drink the most, etc… but running was never even part of the conversation. He’s run 7 or 8 Bostons (works for Hancock) with a sub-3:30PR. He was a runner, I wasn’t, it was his domain – until that day. The “are you f’n kidding me?” look on his face when he crossed the line and I was waiting for him was priceless. [/SIZE]





[SIZE=medium]A race or race training disappointment during 2015:[/SIZE]

[SIZE=medium]Obviously nothing I could control but the weather for Boston this year was a big disappointment. Besides me being physically uncomfortable I don't think the crowds were anywhere near as big and energetic as they would typically be, especially once folks like me from the last corral were coming through. Part of the reason I’m doing it again this year is that I didn’t feel like I quite got the full Boston experience. I was happy with the time but I’d be lying if I said I enjoyed it even a little. Will most likely be 80 degrees and humid in 2016 but if so damn it ...instead of 50 Wellesley coeds in parkas/raincoats there will be 500 in bikinis![/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Total Training Volume:[/SIZE]

[SIZE=medium]Around 1,600 miles this year. I didn’t track like I do now but would guess I was around 700 in 2014. [/SIZE]

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[SIZE=medium]Location to Explore via running:[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Wherever I travel I'll run, locally will look for more trail events.[/SIZE]

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[SIZE=medium]Best memories of others training or races:[/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Over all best thing I did this year was joining Strava so I could follow along with everyone. It was so fun and motivating to be part of a "team" and following along with everyone's training and racing resutlts. Ned, Tri, Grue, Hang, Chief, PBM, Juxt, Shawn, Fubar, Shawn, Worrier...and all of you other ####ers... all of the ridiculous PRs/sub 3:00 marathons, etc...and thanks for the kudos (so goofy but love them) and keeping me honest. [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]In particlar I love Ned's runs on the "boner route", replaying the flybys of those ones as he crests the tip of the dong and cascadeds down the other side of the shaft is so awesome.[/SIZE]

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[SIZE=medium]Oddest or funniest experience: [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Probably the swarm of wasps that stung me and pretty much every other runner in my trail running debut, an HM. I went through the swarm first and got stung a few times, then heard all kinds of shrieks and squeals echoing through the woods as others passed through behind me. Everyone was comparing welts at the finish. [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium]Goals for 2016:[/SIZE]

[SIZE=medium]Have not settled on a marathon goal yet but at a minimum it will be a sub 3:40 (18 min PR). The goal I won’t mention anywhere but here: I’m really hoping my training gets me to a place where I feel like sub 3:30 is possible. If I get that done and come out of it injury free I’ll most likely train for a fall marathon and go for a BQ. Other goal is a sub 20 5K. [/SIZE]

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[SIZE=medium] [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium] [/SIZE]

[SIZE=medium] [/SIZE]

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[SIZE=medium] [/SIZE]

 

[Juxtatarot]

[SIZE=medium]Goals for 2016:[/SIZE]

[SIZE=medium]Have not settled on a marathon goal yet but at a minimum it will be a sub 3:40 (18 min PR). The goal I won’t mention anywhere but here: I’m really hoping my training gets me to a place where I feel like sub 3:30 is possible. If I get that done and come out of it injury free I’ll most likely train for a fall marathon and go for a BQ. Other goal is a sub 20 5K. [/SIZE]

[SIZE=medium] [/SIZE][SIZE=medium] [/SIZE]

What a great year for you even ignoring the medical issues! I'm glad to see these goals. I was thinking earlier that you're my pick for 2016 FFA 10K thread most improved. I always like your aggressiveness in training. And I was also thinking a 3:30 marathon is achievable.

 

[Ned]

Why are we talking 3:30 when he's already got the marathon WR?

And at doing the flyby on the boner route.

 

[Hang 10]

Seashore Nature Trail 50K

Honestly, I didn't really want to run this race this year. On one hand, I'd finally have the fitness to do well but on the other, it would have been really nice to take a break after my marathon. But at the end of the day, I've got a lot of friends running this race and peer pressure is a #####.

Plan going in was start conservative and push on the back half of the course if I had the wheels. Made sense coming off my marathon where I was even through out. But once again, peer pressure got me and was running with a group of friends at a pace that wasn't sustainable. Way too many splits starting with 7s. I knew I'd pay for this later in the race. But I guess the thing about 50ks is that they suck toward the end regardless.

Around the half way point, I lost my crew. Some slowed. Some actually DNFed. But I just kept grinding. Mainly just trying to keep my pace around 8 to 8:30. Around 20ish I was quite over running but you just got to take it one trail at a time. 22-25 is probably the most challenging part of the course and I know that if I can make out of there with out any major problems then I should be in good shape. Managed to still keep sub 9 minute pace through there and that was a huge win.

Hit the marathon sign at 3:35. It was pretty cool knowing that was my marathon PR up until last month. Last five miles feel like an eternity but you just keep grinding. It's cool though that you cross paths with most the runners behind you and everyone is very positive and encouraging. Giving and getting atta boys does help get you through some rough patches.

Toward the end I start doing the math on how much I can PR by...I also remember that my buddy crushed it last year with a 4:17. Would love to top that. 9 minute miles won't do. Just then I see my slowest split of the day (9:16). Man the #### up time. Last 4 miles went 8:39, 8:23, 8:17 and 8:15. 4:16:43! A 18 minute PR. 5th age group as the field was pretty deep this year but 16th overall out of 300ish.

Now I can finally get some rest!

https://www.strava.com/activities/452872921

 

[Ned]

Dude what kind of trail was this?? That's a blazing fast time for a trail 50K!!

 

[Hang 10]

Dude what kind of trail was this?? That's a blazing fast time for a trail 50K!!

It's definitely a fast trail. Packed dirt with lots of roots and small rolling hills. I believe there's only about of 1000ft or so of elevation gain. Local guy won the thing with a 3:27!

 

[SFBayDuck]

Dude what kind of trail was this?? That's a blazing fast time for a trail 50K!!

It's definitely a fast trail. Packed dirt with lots of roots and small rolling hills. I believe there's only about of 1000ft or so of elevation gain. Local guy won the thing with a 3:27!

Ridiculous time! Congrats, great way to close out the year!

 

[tri-man 47]

That's a fantastic race, Hang 10!!!

 

[worrierking]

Jeez, Hang 10, you run ultras at my tempo pace!

Congrats! You earned it with your training this year.

I bought a new Garmin today, a 225, with the HR monitor on the wrist, so no strap. I was advised to wait until the 235 was more available. It's out, but back-ordered everywhere. Naturally I went with the outdated version since I am pretty outdated myself! My first test on it will be tomorrow morning. Let's see if I can figure out how to use it without needing to run with my reading glasses!

Good week for me--66 miles! One more hard week and then taper for Houston.

Tri-Man, I didn't realize until now your Marathon is in Houston. I would love to come over and cheer/crew for you, but I am taking care of my Dad, who is a pill. Houston is only 140 miles from me.

 

[tri-man 47]

Tri-Man, I didn't realize until now your Marathon is in Houston. I would love to come over and cheer/crew for you, but I am taking care of my Dad, who is a pill. Houston is only 140 miles from me.

Oh, thanks for the consideration! It'll be a small race - maybe 300 for the marathon and 400 for the HM (starting 15 minutes later). 4 loops of a mainly out-and-back course, which can be good and bad.

Finished my week (which included Wednesday's 22 miler) with 8 x 400m @ :90 today. Last one was at :85 ...just floating along. Love that feeling.

 

[tri-man 47]

Here you go, biker guys:

https://www.youtube.com/watch?v=GL0rbxB9Lqg

 

[pbm107]

Great Race Hang10, you must be mentally and physically drained at this point.

 

[Hang 10]

Great Race Hang10, you must be mentally and physically drained at this point.

You could say that. I feel like I can finally catch my breath and look back on a very satisfying year for me. It's kinda nice.

 

[Nigel]

Tremendous way to finish an amazing year Hang, congrats.

 

[Ned]

Great Race Hang10, you must be mentally and physically drained at this point.

You could say that. I feel like I can finally catch my breath and look back on a very satisfying year for me. It's kinda nice.

You totally deserve it. You're a completely different runner than the one that started in 2015.

 

[Hang 10]

Great Race Hang10, you must be mentally and physically drained at this point.

You could say that. I feel like I can finally catch my breath and look back on a very satisfying year for me. It's kinda nice.

You totally deserve it. You're a completely different runner than the one that started in 2015.

Appreciate it.

 

[Hang 10]

2015 Year-end Report

Your goals coming into the year, and were they achieved? "PR the marathon and BQ. Run a beer mile. PR Everything." Well, I PR'd the marathon BQ'd. Haven't run a beer mile...yet but there's still time I suppose. I set personal records in mileage, half marathon, marathon and 50K. So I guess PR'd around half of my distances.

New accomplishments or PRs in 2015:

• Half marathon PR - 1:26:51
• Marathon PR - 3:08:44
• 50K PR - 4:16:43

Your proudest and/or best race (or segment within a race): It's tough to choose between my half and my marathon. My half was so much more fun. I felt great and I exceeded all expectations. My marathon was such a grind and I felt more relief when it was over. But it was huge to finally take on that distance all out and live to tell about it.

A race or race training disappointment during 2015: Probably the marathon that I didn't get to run because of my heart procedure. Though it helped to come back harder and more determined than ever. So in the end it was a good thing.

Total training volume during 2015: 2,235. Holy ####...i just looked it up and that's a PR by almost a 1000 miles!

A location you’d love to explore via running: Would love to run a big marathon like Chicago. I've run the same local races over and over, that it feels time to start branching out a bit.

Best memories of other guys’ training or races in 2015: All the marathons! Loved see Chiefs get his first. Loved the marathon strava crew and seeing Juxt, Ned & PBM's journey. Cool seeing Nigel knock one PR down after the other. Too many of you guys to name really. It was an awesome year here. Best yet.

Oddest or funniest experiences (yours or one of the other guys): Saw the oddest roadkill on a training run. A damn seaotter. I'd never even seen on around here. Kinda sucked to see my first this way. :(

Goal(s) for 2016: This new year I just want to get better. I will probably focus on speed more early this year and I'll probably take on some longer stuff again next fall. I don't want to set any time goals. I just want to improve and let the chips fall where they may.

 

[2Young2BBald]

Track guys, do any of you have experience with the triple jump? My son and a few of his teammates have started doing the Michigan Indoor Track Series (MITS) events and he is wanting to learn and try the triple jump (mostly for fun and to try something that is not offered in traditional HS meets). Additionally, most meets only have a few running events, so driving 2.5 hours to run just a 400 or 800 will get old if he doesn't find a field event to do. He has always had strong "ups" from when he did gymnastics and can still pull off insane flips on the beach and trampoline. The MITS state meet qualifying standard appears attainable at 34'0". I've already done the Google & YouTube thing and there is some solid stuff out there, but would love to hear from you all with any additional insight.

TIA for any advice.

 

[Dinsy Ejotuz]

So... my son wants to do more running and, based on your feedback, we found him another couple 5ks. The last one he finished 2nd out of 69 kids his age, and something like 245 out of 5000 overall. 7:02 miles.

Thanks again for humoring my non-runner Qs!

 

[koby925]

Hi All,

I had a bit of a lost year running with switching jobs and moving an ailing father down to NC. I'm only at 1336 miles for the year. 25+ the last few weeks, though, and I'm trying to build back up to consistency. The only races I did this year were an 18:35 5k in summer and pacing a buddy to sub 7 minute pace in a Turkey Trot. My biggest running contribution of the year was "coaching" my wife to a sub 26 5k and on pace for a 1:58 Half. The woman has the worst luck and turned an ankle and fell 12.8 miles into her first Half attempt. But considering the fact that she couldn't run 2 miles at 11 minute pace a few years ago, I think we've come a long way. I want to pace her to a 1:55 or so this Spring.

Things I'd like to do in 2016 -

Be consistent

Stay healthy

Run a Spring Half competitively

Give an honest effort at a sub 5 mile...may be losing time to ever do that again at 41

So it looks from skimming that Strava is the place to be, huh? I have heard of it but just been lazy and using a watch or Mapmyrun. May have to finally get onto it and use motivation from others. I always felt like I had enough self motivation in the past but with life and family I think it's a tool I could use.

 

[Sand]

Track guys, do any of you have experience with the triple jump?

No, but it's an awesome event. At my kid's indoor meet last weekend ( on indoor meets) the biggest crowd reactions were from the triple jump - when someone got the technique correct and threw a big one up on the board.

BTW, my kid ran his first 400m and got in at 1:01. Not incredibly fast, but his CC training showed as he was passing people at the end. Winner came in at 49x.

 

[Sand]

So it looks from skimming that Strava is the place to be, huh?

Strava has built the best platform for this kind stuff, IMO. Pretty cool to see what others are doing out there.

 

[Juxtatarot]

Welcome back, Koby! I hope you do join Strava. I'd love to see your training (assuming you're able to be consistent and injury free).

 

[2Young2BBald]

Track guys, do any of you have experience with the triple jump?

No, but it's an awesome event. At my kid's indoor meet last weekend ( on indoor meets) the biggest crowd reactions were from the triple jump - when someone got the technique correct and threw a big one up on the board.

BTW, my kid ran his first 400m and got in at 1:01. Not incredibly fast, but his CC training showed as he was passing people at the end. Winner came in at 49x.

Awesome, aren't these meets a blast; with some incredible talent? 49.19 was the top time at the meet we were at last Thursday as well. A 200 meter track makes this kind of speed look insane compared to an outdoor track. My son opened with a 56.16 on very little training since XC. He plans on picking the running up a bit as his teammates would like to get a state qualifier in the SMR (400, 200, 200, 800) if they can. They have a solid 4 to get there. In fact, one of his buddies who did not run XC and hasn't trained much at all came out and ran a 7.34 60M (state std is 7.35). It was so awesome to see his and his teammates reaction when the time popped up on the board.

 

[ChiefD]

Nice job Hang10! Wow.

 

[ChiefD]

Looks like I'm going to have to join the Strava group. I need some motivation to get moving. Running has been sporadic since the marathon, BUT:

My kitchen is finally done. Since the race I have:

1. Ripped out the floor and replaced with concrete board and tile.

2. Tiled the backsplash

3. Ran all new wire and 6 can lights.

4. Ran new power for pendant lights for the island.

5. Ran new wire and switch wire for a light in our dining room. We moved our dining room to a larger family room, so it never had an overhead light. It does now.

6. Painted.

7. Put in new baseboards and base shoe in the kitchen.

8. Added new toe kick.

9. Replaced a ceiling fan in the sitting room.

So the last two months have been Mrs. Chief's time. Lord knows I've taken enough from her over the last two years with this running stuff. I have been able to squeeze in three runs a week, but no great mileage.

Time to get in on again. Formal HM training starts mid-Jan, but I'm starting now.

 

[Juxtatarot]

Looks like I'm going to have to join the Strava group. I need some motivation to get moving. Running has been sporadic since the marathon, BUT:

My kitchen is finally done. Since the race I have:

1. Ripped out the floor and replaced with concrete board and tile.

2. Tiled the backsplash

3. Ran all new wire and 6 can lights.

4. Ran new power for pendant lights for the island.

5. Ran new wire and switch wire for a light in our dining room. We moved our dining room to a larger family room, so it never had an overhead light. It does now.

6. Painted.

7. Put in new baseboards and base shoe in the kitchen.

8. Added new toe kick.

9. Replaced a ceiling fan in the sitting room.

So the last two months have been Mrs. Chief's time. Lord knows I've taken enough from her over the last two years with this running stuff. I have been able to squeeze in three runs a week, but no great mileage.

Time to get in on again. Formal HM training starts mid-Jan, but I'm starting now.

I probably shouldn't be proud of this, but I have no idea what the bolded things are.

 

[ChiefD]

Looks like I'm going to have to join the Strava group. I need some motivation to get moving. Running has been sporadic since the marathon, BUT:

My kitchen is finally done. Since the race I have:

1. Ripped out the floor and replaced with concrete board and tile.

2. Tiled the backsplash

3. Ran all new wire and 6 can lights.

4. Ran new power for pendant lights for the island.

5. Ran new wire and switch wire for a light in our dining room. We moved our dining room to a larger family room, so it never had an overhead light. It does now.

6. Painted.

7. Put in new baseboards and base shoe in the kitchen.

8. Added new toe kick.

9. Replaced a ceiling fan in the sitting room.

So the last two months have been Mrs. Chief's time. Lord knows I've taken enough from her over the last two years with this running stuff. I have been able to squeeze in three runs a week, but no great mileage.

Time to get in on again. Formal HM training starts mid-Jan, but I'm starting now.

I probably shouldn't be proud of this, but I have no idea what the bolded things are.

1. Concrete board. It's basically an underlayment you screw onto your wood sub floor. It's concrete based and provides a solid backer for floor and wall tile.

2. Can lights. Recessed lights in your ceiling.

3. Pendant lights. Lights that hang down over a kitchen island, bar, etc.

4. Base shoe. When you look at your baseboards, especially when they are against hard surfaces like tile or hardwood floors - it's the little piece of trim right against the baseboard and floor.

5. Toe kick. Under your kitchen cabinets, there is that 4" space that is recessed a bit. The part your toe would hit is the toe kick. Usually its a nice piece of wood that covers that area because each cabinet has a seam there.

6. Sitting room. Basically a room off the kitchen where people can sit and socialize while other people are in the kitchen. Ours was a formal dining room - we knocked the wall down and now just have a big room.

 

[SFBayDuck]

2015 Year-end Report

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

[SIZE=medium]Goal(s) for 2015[/SIZE]

To carry on the momentum I have going after what has been by far my most consistent year of running, and continue to increase my volume. But most specifically, it's getting into Western States for 2016. Since I can't totally control that, it's another Western States qualifier (Quicksilver 100K in May in 16 hours or less) and very likely another 100 miler in the Fall.

Partly achieved. I did get my WS100 qualifier at Quicksilver 100K, but obviously I didn't get into States for the third year in a row. I also didn't end up running a 100 miler this year, but did finish with three 50Ks, a 50M, and a 100K.

New accomplishments or PRs in 2015:

10K PR at Turkey Trot, 52:04

50K PR at Way Too Cool in March, 5:54:46

100K PR at Quicksilver in May, 15:17:13 (only 100K so far)

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

I don't feel like I really nailed anything all the way through this year, which I suppose is pretty common in ultras. Quicksilver 100K was a tough day, but it went well enough for the first 42 miles or so that I was able to get the qualifier done. Way Too Cool 50K was probably my best race and a 16-minute PR was great, but I struggled down the stretch of that one as well. And Firetrails 50M was similar in that it was going really well until about mile 35, and then the wheels fell off. So I guess what I'm most proud of was finishing all of those despite having some pretty significant issues, and keeping my no-DNF streak alive.

A race or race training disappointment during 2015:

I guess just the continued struggle to try and figure out how to execute one of these things. Nutrition, hydration, electrolytes, training - I'm still tweaking and trying new things with each race. Ending the year with a whimper thanks to getting hurt running a stupid turkey trot 10K has me annoyed right now as well.

Total training volume during 2015:

323 hours, need 9 more this year to get a new PR. Was hoping to finish strong and get to 365 hours, but recent injury kept that from happening

1,675 miles, a new PR - and I'll make sure to get at least 25 more in before the end of the year!

204,138' of elevation gain. Unless I get real aggressive in the next 10 days I'm going to be a little shy of a PR there (212K' last year)

A location you’d love to explore via running:

More real mountains. Colorado, Utah, the Sierras, the Cascades. I'd like to get some more experience at altitude and be better prepared for handling what the mountains can throw at you, as the idea of Hardrock or UTMB or something similar is gaining momentum in my mind.

Best memories of other guys’ training or races in 2015:

The ridiculously consistent marathon training and racing that was rampant in here this year. You guys able to click off these paces for mile after mile in training and then especially on race day is mind boggling to me.

As for a single memory, has to be the final mile or so of my buddy's recent 100 miler. At around mile 100 for him (and 33 miles of pacing for me) and realizing that we might have a chance at sub-23 hours we pushed hard and were running around 8:30/mile pace for the last mile or so. I turned to him at one point and said, "this is fun!" as we pushed to try and beat that arbitrary time goal. We missed it by a minute thanks to the course being almost 102 miles, but that was a real highlight of the entire year for me.

Oddest or funniest experiences (yours or one of the other guys):

Apparently sea otter road kill is a thing now?

I was charged by a cow during a run early this year. Made for a nice fartlek.

Goal(s) for 2016:

Broken record, but qualifying for the Western States lottery again, at The Canyons 100K in May.

100 miler in the late summer/early fall

365 hours of training/racing

 

[Nigel]

Duck that elevation total to me is the most impressive stat any one here can through out there.

 

[FUBAR]

Duck that elevation total to me is the most impressive stat any one here can through out there.

that's only 10 Denalis.

 

[Sand]

Duck that elevation total to me is the most impressive stat any one here can through out there.

I've done 221k climbing this year... on my bike.

I was charged by a cow during a run early this year. Made for a nice fartlek.

Not as funny but I got chased by an old lab this weekend (managed almost 100 miles this weekend - great weather!). Darn thing was at least 40lbs overweight. But he tried like hell to latch onto my back wheel. I slowed down just enough to keep him huffing on for quite a while to try and get me.

 

[Ned]

Duck that elevation total to me is the most impressive stat any one here can through out there.

This flatlander can't even comprehend it.

I've run 2x in the last 2 weeks. Can't catch a break between the knee and now being sick for a week. My energy is fine, I just can't shake this pretty strong sore throat. It's driving me crazy.

 

[Nigel]

Wow, just noticed my embarrassing use of "through" instead of "throw"....I need to be better than that in 2016.

 

[FUBAR]

Duck that elevation total to me is the most impressive stat any one here can through out there.

This flatlander can't even comprehend it.

I've run 2x in the last 2 weeks. Can't catch a break between the knee and now being sick for a week. My energy is fine, I just can't shake this pretty strong sore throat. It's driving me crazy.

I feel for you. I haven't taken much time off but have been dealing with a sore throat and congestion. Enough that I stopped this morning's swim 20 minutes short. Coughing and breathing harder while swimming sucks. Energy level is low.

 

[Hang 10]

You guys ain't alone. Everyone in my house is sick. Feels like we're all coming up on 2 weeks. Would be nice if we'd heal up before Christmas but at this point it ain't looking good.

 

[MAC_32]

You guys ain't alone. Everyone in my house is sick. Feels like we're all coming up on 2 weeks. Would be nice if we'd heal up before Christmas but at this point it ain't looking good.

It's going around, huh? I went out and did a few miles Sunday because two days of no exercise makes me irritable, but I probably shouldn't have. I'm coming down on the other side now and am going to head out for a couple-few miles and do some strength training over lunch. My oldest seems over it and if our timelines are the same as my wife and middle child they'll start doing better tomorrow.

Just hoping the baby doesn't get it now.

 

[tri-man 47]

I typically get sick when I back off my training. It seems like when I lose that little adrenaline rush, the germs jump into the void.

 

[Ned]

Yup, our whole house is sick too. It must be global warming's fault!

 

[Nigel]

I feel for you. I haven't taken much time off but have been dealing with a sore throat and congestion. Enough that I stopped this morning's swim 20 minutes short. Coughing and breathing harder while swimming sucks. Energy level is low.

Wish I could manage a 14M/20M weekend on low energy!

 

[FUBAR]

I feel for you. I haven't taken much time off but have been dealing with a sore throat and congestion. Enough that I stopped this morning's swim 20 minutes short. Coughing and breathing harder while swimming sucks. Energy level is low.

Wish I could manage a 14M/20M weekend on low energy!

yeah, that might not have helped things.

 

[Ned]

I feel for you. I haven't taken much time off but have been dealing with a sore throat and congestion. Enough that I stopped this morning's swim 20 minutes short. Coughing and breathing harder while swimming sucks. Energy level is low.

Wish I could manage a 14M/20M weekend on low energy!

yeah, that might not have helped things.

Yup, that's been my fear. I've run through so many viruses only to make matters worse. This sore throat is pretty bad to the point my voice is gone by night time. I just can't risk running and making matters worse, even though I feel fine otherwise.