Ran a 10k - Official Thread (5 Viewers)

[FUBAR]

I'm curious how much of a difference you guys are seeing with your HR in the heat and humidity?  Even at around 140 SI I've been seeing increases of 10 to 20 bpm from this spring/winter at similar paces.  I don't remember such large differences before and I'm wondering how much is due to weather and how much is due to fitness losses.

The difference for me is about a minute per mile, Alabama humidity and heat vs Michigan.  I've been running up here and today, averaged 149bpm and sub 8 for 4.5 miles. This wasn't a MAF run but some intervals with that average.  (I won't upload to strava until I get home.)

 

[Juxtatarot]

DId you guys get an email from Strava about enhancements they were making for their Clubs?  I thought I saw one but looking back I couldn't find it.  Maybe I was dreaming.

 

[SteelCurtain]

DId you guys get an email from Strava about enhancements they were making for their Clubs?  I thought I saw one but looking back I couldn't find it.  Maybe I was dreaming.

Don't think I got one.  #AnsweringYourQuestion  #GoodReasonToBumpTheThread

 

[SteelCurtain]

Great 16 mile run this morning (14 of which are at MP +30 seconds -- so 8:08/mile for me).  I'm really liking the Hanson's training plan.   Its hard and legs are tired often, but I'm seeing tangible gains faster than ever before.  

I had my run done and 25,000 steps completed all before 8 a.m.

 

[SFBayDuck]

Don't think I got one.  #AnsweringYourQuestion  #GoodReasonToBumpTheThread

I don't think I got that email either. 

 

[FUBAR]

Great 16 mile run this morning (14 of which are at MP +30 seconds -- so 8:08/mile for me).  I'm really liking the Hanson's training plan.   Its hard and legs are tired often, but I'm seeing tangible gains faster than ever before.  

I had my run done and 25,000 steps completed all before 8 a.m.

give me the cliff's notes version of the benefits of Hanson over others.  Awesome to see it's working for you.  

43.1 miles running this week, no swim no bike.  Dad's surgery seems to have gone well and he'll go to a rehab center for a few weeks before they can assess whether they can stay in their house - the one I was born into and they've lived in for over 40 years now.  Mom is legally blind, Dad might be in a wheelchair soon.  They're 73 and 70, she took care of herself best she can, jogged or rode the stationary bike almost every day with some strength training when I was young, he was not physically active.  To illustrate the point, when he retired from teaching we wanted to give him a gym membership for a year, he requested a DVD player because he'd actually use it.  

 

[SteelCurtain]

give me the cliff's notes version of the benefits of Hanson over others.  Awesome to see it's working for you.  

43.1 miles running this week, no swim no bike.  Dad's surgery seems to have gone well and he'll go to a rehab center for a few weeks before they can assess whether they can stay in their house - the one I was born into and they've lived in for over 40 years now.  Mom is legally blind, Dad might be in a wheelchair soon.  They're 73 and 70, she took care of herself best she can, jogged or rode the stationary bike almost every day with some strength training when I was young, he was not physically active.  To illustrate the point, when he retired from teaching we wanted to give him a gym membership for a year, he requested a DVD player because he'd actually use it.  

This Division I cross country coach (and 2:40 marathoner) said that he thinks Hanson's is the best plan for busy working people.  He thinks its balances hard runs and easy runs for those without a lot of free time.  (Me = I work 60 hours a week and have 2 kids - 8 & 11)

The plan is pretty simple...for advanced training, its a 45-55 mile/week commitment in general.  There are a couple 60 mile weeks near the end.

Tuesday is intervals where you will run 5K pace for intervals varying anywhere from 1/4 mile up to a mile.  Later in the plan this is adjusted for longer speed (MP - 10 seconds for 3-4 miles for instance).

Thursday is MP run.   Right now its 7 miles....but I think it will go up to 10-11 miles at peak.

Saturday is long run.  Long run is just 30 seconds slower than MP.   Longest long run is only 16 miles though.  Your legs are tired from the Tuesday/Thursday stuff so Hanson's claims you are mimicking essentially the last 16 miles of the race.  They claim other plans are too focused on the long run and those 20 mile runs are only prepraing one for the first 20 miles of a race.  (We will see if this is true when I run NYC!)

Monday, Friday and Sunday are easy runs (anywhere between 6 and 10 miles) and should be run 1-2 minutes slower than MP. 

Wednesdays are rest days. 

If you DM me your email, I'll email you the calendar I am working off of.

 

[Hang 10]

This Division I cross country coach (and 2:40 marathoner) said that he thinks Hanson's is the best plan for busy working people.  He thinks its balances hard runs and easy runs for those without a lot of free time.  (Me = I work 60 hours a week and have 2 kids - 8 & 11)

The plan is pretty simple...for advanced training, its a 45-55 mile/week commitment in general.  There are a couple 60 mile weeks near the end.

Tuesday is intervals where you will run 5K pace for intervals varying anywhere from 1/4 mile up to a mile.  Later in the plan this is adjusted for longer speed (MP - 10 seconds for 3-4 miles for instance).

Thursday is MP run.   Right now its 7 miles....but I think it will go up to 10-11 miles at peak.

Saturday is long run.  Long run is just 30 seconds faster than MP.   Longest long run is only 16 miles though.  Your legs are tired from the Tuesday/Thursday stuff so Hanson's claims you are mimicking essentially the last 16 miles of the race.  They claim other plans are too focused on the long run and those 20 mile runs are only prepraing one for the first 20 miles of a race.  (We will see if this is true when I run NYC!)

Monday, Friday and Sunday are easy runs (anywhere between 6 and 10 miles) and should be run 1-2 minutes slower than MP. 

Wednesdays are rest days. 

If you DM me your email, I'll email you the calendar I am working off of.

Did you mean to type that long runs are 30 seconds slower than MP? Because 30 secs faster would be awful, if not impossible for me. 

 

[SteelCurtain]

Did you mean to type that long runs are 30 seconds slower than MP? Because 30 secs faster would be awful, if not impossible for me. 

Oops.  Yes.  Let me go in and edit that.

Thanks for catching that.

 

[SteelCurtain]

Hanson week 7 training for NYC Marathon  

M: 6.25 @ 9:23/122.   Super easy recovery run on the shores of Maine.  Cadence at 182 was a bit low.

T: 8 @ 8:12/142  Speed workout on 4 hours of sleep.  Not good.  Only 3 intervals of one mile each and supposed to be at 6:38 pace (1 min/mile faster than MP).  Ended up doing them at 6:48, 6:36, 6:56.  Just lack of rest caught me here.  Disappointed but gotta move forward.

W: Scheduled Day off

T: 9 @ 7:50/146   My marathon pace run where the 7 in the middle should be run at 7:38.    Ran those at 7:35, 7:27, 7:35, 7:32, 7:30, 7:30, 7:28.  Good confidence boost after Tuesday’s lousy run.  

F: 7 @ 8:50/135  Nice and easy relaxed easy run.  Loving these summer mornings.

S:  16 @ 8:10/143.  This has 14 at 30 seconds slower than MP.  For me that’s 8:08.  I ran those in 8:06, 7:59, 8:09, 8:01, 8:04, 8:03, 8:04, 8:05, 8:07, 8:00, 8:02, 7:55, 8:06, 8:02.  This run was tougher as legs were tired from Tuesday and Thursday but really happy with how this one turned out.  Cadence was 190.  I think I have turned the corner on my cadence and its becoming habit!  

S: 8 @ 9:00/131.  Easy recovery run.  Had to get out there early as I was heading to Saratoga race track to spend the day betting on the ponies.   

Weekly total – 54.25 miles

 

[Ned]

Curious why you're working so hard on such a high cadence @SteelCurtain?  I'll make a conscious effort to keep the turnover quick, but otherwise I don't really focus on a specific number.  190 seems really high! 

Are you wearing a footpod?

 

[Ned]

Week 3 was a tough week.  

M: 10 MLR 10/5 LT 9mi of junk - I usually have a recovery run on Monday's since my long runs are Sunday, but it felt silly to run a recovery run after 4 days off.  8-10 MLR is my favorite 'just run' type of run, so I figured I'd run that and not tear myself up.  The 1st 2 miles came really easy so I got all amped up and decided to make it a tempo run instead. Then during the tempo miles I remembered the Strava CR's I lost and got wrapped up in the moment only to blow up hard.  I bailed after 2mi of 6:30 and 6:17.

T: 13 MLR @ 8:25/142 - Felt like crap, figuratively and physically.  Had to take a detour back home to take a dump at mile 9. :X  

W: 6 recovery @ 9:03/135.  Felt a little better.

T: 8 fast finish @ 7:48/146.  I'm enjoying this type of run and legs felt pretty good.  Last 2 were 7:13/160 and 6:54/164.

F: 10 MLR @ 8:11/139.  Definitely feeling better.  Legs did get a little heavy at the end.

S: 6 recovery @ 9:03/135.  Tired and heavy legs.  156 SI and sun didn't help.

S: 17/8 MP - 8 MP @ 7:10/166.  During the first 7mi of warmup, I was tired.  I fully expected to bail at some point during the MP miles (thought of every excuse in the book on quitting) and just tried to get what I could.  It turned into a good mental test where I was able to work through it.  By mile 11-12 I realized I was definitely working at it more than usual, but I can keep this going if I just nut up and do the work.  My HR was high and pace a tad slower than I wanted, but I'm really happy with how I was able to grind through it.  I wonder in retrospect if doing 5 workouts this week instead of my usual 4 hurt me here.

69mi for the week.

 

[Ned]

Hanson week 7 training for NYC Marathon  

M: 6.25 @ 9:23/122.   Super easy recovery run on the shores of Maine.  Cadence at 182 was a bit low.

T: 8 @ 8:12/142  Speed workout on 4 hours of sleep.  Not good.  Only 3 intervals of one mile each and supposed to be at 6:38 pace (1 min/mile faster than MP).  Ended up doing them at 6:48, 6:36, 6:56.  Just lack of rest caught me here.  Disappointed but gotta move forward.

W: Scheduled Day off

T: 9 @ 7:50/146   My marathon pace run where the 7 in the middle should be run at 7:38.    Ran those at 7:35, 7:27, 7:35, 7:32, 7:30, 7:30, 7:28.  Good confidence boost after Tuesday’s lousy run.  

F: 7 @ 8:50/135  Nice and easy relaxed easy run.  Loving these summer mornings.

S:  16 @ 8:10/143.  This has 14 at 30 seconds slower than MP.  For me that’s 8:08.  I ran those in 8:06, 7:59, 8:09, 8:01, 8:04, 8:03, 8:04, 8:05, 8:07, 8:00, 8:02, 7:55, 8:06, 8:02.  This run was tougher as legs were tired from Tuesday and Thursday but really happy with how this one turned out.  Cadence was 190.  I think I have turned the corner on my cadence and its becoming habit!  

S: 8 @ 9:00/131.  Easy recovery run.  Had to get out there early as I was heading to Saratoga race track to spend the day betting on the ponies.   

Weekly total – 54.25 miles

While I knew you'd be able to bounce back and be right back at it, I'm really impressed with how quickly you've responded to the first 1/3 of your marathon training.  

 

[MAC_32]

Things are really starting to click now.

Mon - (lunch) Strength training (night) 9 @ 8:43, effort level was GA but I was gassed after a challenging stretch and the pace reflects that, felt great when I finished though.

Tue - 5 very hot & humid recovery miles @ 8:46, wasn't fun but kinda like the day before - felt great once done.

Wed – (lunch) Strength training (after work) 12 MLR @ 7:46, still hot & humid so I had no expectations for this run but as I progressed through the steady incline miles 7-10 I felt better and better.  I still had some work tension to get out of my system, so I picked it up to finish (7:28-6:44).

Thu - Carbon copy of Tuesday, but I had more time so I did 6 (8:29 pace) instead of 5.  Similar effort for a mile longer and 17 seconds faster per mile after a challenging Wednesday?  Alright alright alright...

Fri – Strava data is a little wonky, but in the end it was 7 miles at probably about 8 flat pace – not quite as hot but VERY humid.  I did 2 miles to a park, did some strength training, 2 miles back to the office because I was getting low on calories and mowed down some Gatorade, 1 ½ miles to the gym, more strength training, 1 ½ miles back, then finished it off with some lunges.  I was beat by the time this was over.

Sat – 5 much needed recovery miles @ 9:12, did these on the shaded trails so the heat & humidity wasn’t quite so bad.

Sun – Mother nature finally gave me a break.  Didn’t look up specific conditions, but it was a breezy 70ish outside and it could not have been that humid.  It felt like Fall after navigating Suck’s around 160 all week!  Hell, most of the last 2 months.  I’ve been impatiently waiting to try out this route and this seemed like the right day.  Run to a town in the hills 10 miles away then back.  The hills start at mile 3 and don’t let up until mile 14 and even that + mile 15 are still a steady incline.  Approach was to go at those miles like the typical middle section of a long run then see what’s left for the finish.  Ideally I am able to pick it up, but if the hills wipe me out then so be it – a good fitness test.  I figured I was in good shape because I didn’t really hit a rough spot until after the steep climb bridging miles 12 and 13 and I was able to get back to my previous pace rather quickly.  Once I reached the high point on the route at mile 15 I felt real good, but reminding this was a training run I didn’t totally let loose.  I was more assertive in my pacing, but I didn’t really start to focus on turning my legs over quicker until the final mile (sub 7! ).  Total run – 20 miles @ 8:03 w/960’ in elevation.

Another new weekly high – 64 miles, this time also with a new elevation high – 2,254’.  Very happy with where I am right now.  I’m going to continue to focus on volume the next 10 days or so, but will also take my mulligan with the failed MP run last Sunday.  Not sure if I’ll do any other higher effort workouts though.  If I feel good I will (maybe LT, probably trails/hills), but I’m not going to force it. I have a 10 mile race scheduled Labor Day weekend I want to use a dress rehearsal, so outside of the MP run that’s where my focus is for the next 2 weeks.

 

[Osaurus]

Started getting ready for my 10k in September yesterday.  It's 8.1 miles to and from the parking lot on a big paved loop.  I did my 10k in about 1:15 or so.  Slow, but it was my first try and haven't done anything that long ever (longest was 8k in February).  Cyclists whizzing by me the whole time and was passed by a very cute trio of twenty somethings on foot.  It was 80 degrees at 9 am and just got hotter.  I hit 10k and shut it down mostly until I decided the heat and humidity were terrible and I should get this over with as soon as possible.  Looking forward to a nice easy going 5k tonight around the neighborhood.  Good thing they have water stations about every 2 miles.  The cyclists were tough to deal with, but I found a great place to train during Florida Winter.  

 

[Hang 10]

Been awhile since I've done one of these...

Monday - Strength Training (Heavy squats & then 2 upper body circuits)

Tuesday - 12 miles @ 8:16(156)

Wednesday - AM 6 miles @ 8:57(140)....PM Strength training (Heavy deadlifts & then 2 upper body circuits)

Thursday - 9 miles on the treadmill with 4 @ HM pace. Pretty difficult workout for me. I started out a 9.3 MPH & 1% and and backed it down to 9.2 after a half mile. Miles 2 & 3 were at 9.1 and then mile 4 was done at 9.0. HR average for the 4 miles was 182. 

Friday - AM 5 miles @ 8:55 (141)...PM Strength training. Had some fun and did some box jumps (peaked at 44"), handstand pushup progressions using at box, bar muscle ups and then some arms(gun show). 

Saturday - Ran the first 10 of my long run with a buddy and with slightly cooler temps it was a decent run.  I then got home and hopped on my treadmills and ran 8 on the TM with 800M repeats of 3%-5% incline and in between I ran another 800m at -2 to -3% decline. Did 4.5 miles worth of ups & downs. Ran the whole 8 miles at a minimum of 8MPH and ran the last mile at 8.8MPH for a little marathon pace action. So the first 10 outside I ran @ 8:18(155) & the 8 on the TM @ 7:22(164) 

Sunday - 7 miles @ 8:22 (150)

58 miles for the week. 

 

[Juxtatarot]

I'm curious how much of a difference you guys are seeing with your HR in the heat and humidity?  Even at around 140 SI I've been seeing increases of 10 to 20 bpm from this spring/winter at similar paces.  I don't remember such large differences before and I'm wondering how much is due to weather and how much is due to fitness losses.

The last two days have been seasonably cool (SI <110 both mornings) so I've been able to test out the bolded above.  Unfortunately, it's looks like it's largely the latter.  Sun: 14.3/7:36/146.  Today: 7.3/7:56/135.  I was really surprised -- these numbers are about 10 beats higher than I'd like them to be.  It's amazing how fleeting fitness can be (relatively speaking).  It's not like I haven't been running -- I just backed off the high mileage and the speedier stuff for a while.  Anyway,  I think I know what I have to do.  Time to get back at it! 

 

[SteelCurtain]

Curious why you're working so hard on such a high cadence @SteelCurtain?  I'll make a conscious effort to keep the turnover quick, but otherwise I don't really focus on a specific number.  190 seems really high! 

Are you wearing a footpod?

It all started by buying this watch.   https://buy.garmin.com/en-US/US/into-sports/running/forerunner-920xt/prod137024.html

This watch gives cadence as well as vertical oscillation (essentially your bounce rate).   My VO was really high compared to other runners (all marathoners and faster than me) that I know who have this watch.  So, in working to bring down my VO, they recommended I increase my cadence.  I was essentially lumbering out there and wasting lots of energy with my bounce.

My increasing cadence, I'm becoming a more efficient runner (bounce rate is down a lot). Other benefits include almost zero joint pain thus far.  My knees, ankles, hips, etc have not been an issue as I thinking there is far less pounding than in the past. 

Overall, it is becoming second nature and so far, it feels good.   Hopefully it continues. 

 

[SteelCurtain]

While I knew you'd be able to bounce back and be right back at it, I'm really impressed with how quickly you've responded to the first 1/3 of your marathon training.  

I'm feeling good thus far.   I'm pushing myself like I never have.  I'm on week 8 of my training plan and haven't missed one run.  Haven't cut one short.   And I'm not feeling dead yet.  So that's good too! 

 

[FUBAR]

The last two days have been seasonably cool (SI <110 both mornings) so I've been able to test out the bolded above.  Unfortunately, it's looks like it's largely the latter.  Sun: 14.3/7:36/146.  Today: 7.3/7:56/135.  I was really surprised -- these numbers are about 10 beats higher than I'd like them to be.  It's amazing how fleeting fitness can be (relatively speaking).  It's not like I haven't been running -- I just backed off the high mileage and the speedier stuff for a while.  Anyway,  I think I know what I have to do.  Time to get back at it! 

  I'd kill a stranger (but not a dog) to have those stats.

 

[bushdocda]

Awesome stuff here as usual. I'm doing well if my week total rounds up to 20 miles. But with break in hell weather I was over 20 this week and will continue. 

 

[FUBAR]

Thanks for the Hanson's info @SteelCurtain   

Question 1 for the triathletes who also do marathons (or anyone with an opinion) - if you're training for an A race marathon, how often do you cross train?  the Hanson's schedule provides one cross training day but would it be prudent to swap an easy day for a cycling day?  Presuming I swim (pull heavy sets) on the cross-training day.  I don't have another tri in mind but I love cycling and don't really want to give it up for months. 

Question 2 - The marathon is 10 Dec (110 days, 15 weeks away).  I'm giving thought to doing the all-you-can-eat Century 17 Sep.  I'm assuming the ride won't destroy my marathon training, but is there any reason to not do the century?  This would be some redemption from last year's debacle (took a wrong turn and did only 82 miles) and without being able to do the tri next weekend, I have no more cycling races scheduled.  My cycling season has been solid, so I'd like to have an event to complete it.

 

[SteelCurtain]

Thanks for the Hanson's info @SteelCurtain   

Question 1 for the triathletes who also do marathons (or anyone with an opinion) - if you're training for an A race marathon, how often do you cross train?  the Hanson's schedule provides one cross training day but would it be prudent to swap an easy day for a cycling day?  Presuming I swim (pull heavy sets) on the cross-training day.  I don't have another tri in mind but I love cycling and don't really want to give it up for months. 

Question 2 - The marathon is 10 Dec (110 days, 15 weeks away).  I'm giving thought to doing the all-you-can-eat Century 17 Sep.  I'm assuming the ride won't destroy my marathon training, but is there any reason to not do the century?  This would be some redemption from last year's debacle (took a wrong turn and did only 82 miles) and without being able to do the tri next weekend, I have no more cycling races scheduled.  My cycling season has been solid, so I'd like to have an event to complete it.

This is coming from a guy who has run only 5 marathons and never did a tri.

I think replacing an easy Hanson day with a bike day is ok.   Specifically thinking the Friday/Saturday easy days.  I find the Sunday run as the easiest of the Tue/Thurs/Sun combo. 

I think a September century ride will have zero impact on your December marathon.  I've known people do back to back marathons in 4 weeks. :Cough: @tri-man 47 :Cough:

 

[Sand]

Question 2 - The marathon is 10 Dec (110 days, 15 weeks away).  I'm giving thought to doing the all-you-can-eat Century 17 Sep.  I'm assuming the ride won't destroy my marathon training, but is there any reason to not do the century?  This would be some redemption from last year's debacle (took a wrong turn and did only 82 miles) and without being able to do the tri next weekend, I have no more cycling races scheduled.  My cycling season has been solid, so I'd like to have an event to complete it.

Dangit.  I was thinking of going to this one, but my kid's CC schedule pretty much lays on top of all the centuries for the rest of the year.  This is his last year, so no way I'm missing them.

 

[MAC_32]

Thanks for the Hanson's info @SteelCurtain   

Question 1 for the triathletes who also do marathons (or anyone with an opinion) - if you're training for an A race marathon, how often do you cross train?  the Hanson's schedule provides one cross training day but would it be prudent to swap an easy day for a cycling day?  Presuming I swim (pull heavy sets) on the cross-training day.  I don't have another tri in mind but I love cycling and don't really want to give it up for months. 

Question 2 - The marathon is 10 Dec (110 days, 15 weeks away).  I'm giving thought to doing the all-you-can-eat Century 17 Sep.  I'm assuming the ride won't destroy my marathon training, but is there any reason to not do the century?  This would be some redemption from last year's debacle (took a wrong turn and did only 82 miles) and without being able to do the tri next weekend, I have no more cycling races scheduled.  My cycling season has been solid, so I'd like to have an event to complete it.

Making it work is challenging, as I'm finding out, but I'd really try to work in at least 2 days per week.

 

[FUBAR]

Making it work is challenging, as I'm finding out, but I'd really try to work in at least 2 days per week.

two of each? 

 

[[icon]]

The last two days have been seasonably cool (SI <110 both mornings) 

Jesus... I get excited if we get into the lower 140s... I can't imagine what that range of SI is like this time of year. :jealous:

 

 

[FUBAR]

Dangit.  I was thinking of going to this one, but my kid's CC schedule pretty much lays on top of all the centuries for the rest of the year.  This is his last year, so no way I'm missing them.

next year?  If I'm still in Alabama, let's roll (tide)!

 

[Ned]

The last two days have been seasonably cool (SI <110 both mornings) 

Jesus... I get excited if we get into the lower 140s... I can't imagine what that range of SI is like this time of year. :jealous:

And now Chicago is sharing the love with the east coast.... Forecast is for 112 SI at 5am tomorrow morning.  I may not be able to fall asleep tonight!  

 

[FUBAR]

The last two days have been seasonably cool (SI <110 both mornings) 

Jesus... I get excited if we get into the lower 140s... I can't imagine what that range of SI is like this time of year. :jealous:

And now Chicago is sharing the love with the east coast.... Forecast is for 112 SI at 5am tomorrow morning.  I may not be able to fall asleep tonight!  

looks like 124 here at 6am  

Thursday: 5:00 am 92 °F temp, 81 °F dew point = 173 SI   

 

[SFBayDuck]

looks like 124 here at 6am  

Thursday: 5:00 am 92 °F temp, 81 °F dew point = 173 SI   

I think about you guys when I do sauna sessions - y'all don't have to since you live in one.

 

[FUBAR]

looks like 124 here at 6am  

Thursday: 5:00 am 92 °F temp, 81 °F dew point = 173 SI   

I think about you guys when I do sauna sessions - y'all don't have to since you live in one.

well, Thursday is in Qatar, so....  

 

[Ned]

looks like 124 here at 6am  

Thursday: 5:00 am 92 °F temp, 81 °F dew point = 173 SI   

You mistyped 5:00 pm 

 

[Ned]

well, Thursday is in Qatar, so....  

Holy ####.  Their humidity is that high?!  

GL - how long are you there for?

 

[FUBAR]

Holy ####.  Their humidity is that high?!  

GL - how long are you there for?

a few days, so nothing bad.  I'll probably run just to see it on Strava.

 

[MAC_32]

two of each? 

Sorry, two strength training sessions.  No comment on the bike/swim combo.  Although I am drafting tonight with someone who just did a half ironman yesterday and is training for a full in Maryland in October as well as having a full on his radar shortly thereafter - whether it's Fall or Spring depends how the next few weeks go.  I'm sure the subject will come up tonight, so I'll run it by him.  

For strength training, I schedule 3 per week and no matter how tired I am I make myself do one on Monday.  If it gets trimmed to 2 that week then so be it.  I unintentionally ended up with only a Tuesday session one week, which prompted the change.  The other big change I've noticed is during weeks in which I don't have it.  Whether it's general soreness or a bug, needing to prioritize the runs is something I wasn't mentally prepared for.  I'm so used to just doing it, understanding that I won't be at full strength.  Can't do that during marathon training.  What little energy I had the week I was fighting a bug was devoted to slugging out slow moving miles.  I over-did it one weekend between yard work and helping a friend of mine move and came out of it with a stiff back/neck.  Usually a 1-2 day thing.  During training?  4 days before I did any leg stuff, full week before I did anything else.  I'm not sure I'm mentally there yet now, but I'm at least aware of it.  

 

[FUBAR]

IN

 

[tri-man 47]

SteelCurtain, the Hansen plan sounds quite similar to Higdon's - a mix of intervals, tempo, and the long run.  I like that routine.

FUBAR, I believe you're fine substituting the bike for the easy run.  The goal is to get blood flowing through the legs to help them heal up, and some cycling can do that.  I think you're OK with the century race as well ...you have plenty of time to recover.

My week was still a little off, but got in 40 miles over 4 consecutive runs - 8, 10, 8, and 14.  All were in a high (140 or more) suck index.  The last run was on the great paved trail by our cottage in Michigan.  75 degree temp, 70 dew point, 96% humidity.  I did two 7-mile loops and grabbed a 17 oz. Gatorade at the turnaround and nursed it over five miles.  Even with such little fluid, I held a steady 8:30/mile pace for the 14 miles.  That trail has some good hills, too, and I worked 'em quite hard.  Afterwards, I just walked straight into the lake. :refreshing:

 

[SFBayDuck]

a few days, so nothing bad.  I'll probably run just to see it on Strava.

It'll look cool on your Strava Heatmap

 

[SteelCurtain]

SteelCurtain, the Hansen plan sounds quite similar to Higdon's - a mix of intervals, tempo, and the long run.  I like that routine.

FUBAR, I believe you're fine substituting the bike for the easy run.  The goal is to get blood flowing through the legs to help them heal up, and some cycling can do that.  I think you're OK with the century race as well ...you have plenty of time to recover.

My week was still a little off, but got in 40 miles over 4 consecutive runs - 8, 10, 8, and 14.  All were in a high (140 or more) suck index.  The last run was on the great paved trail by our cottage in Michigan.  75 degree temp, 70 dew point, 96% humidity.  I did two 7-mile loops and grabbed a 17 oz. Gatorade at the turnaround and nursed it over five miles.  Even with such little fluid, I held a steady 8:30/mile pace for the 14 miles.  That trail has some good hills, too, and I worked 'em quite hard.  Afterwards, I just walked straight into the lake. :refreshing:

I may be strange, but am I the only one who kind of likes running in the heat and humidity?   I love that feeling of completely drenched in sweat.  That feeling that you are giving it everything you have.   I also like the physical and mental endurance of battling the heat.

Don't get me wrong, when its race time, I like 40 degrees and cloudy.  But these training runs, I like the 70-80 degree days better than cool 45-55 degree days.  Am I completely weird?

 

[ChiefD]

Been cool here also. So awesome in the mornings for the last week or so.

 

[FUBAR]

I may be strange, but am I the only one who kind of likes running in the heat and humidity?   I love that feeling of completely drenched in sweat.  That feeling that you are giving it everything you have.   I also like the physical and mental endurance of battling the heat.

Don't get me wrong, when its race time, I like 40 degrees and cloudy.  But these training runs, I like the 70-80 degree days better than cool 45-55 degree days.  Am I completely weird?

Nah, I like it a bit.  It just gets a little tiring after a few months of it. 

 

[MAC_32]

I think training in adverse conditions better prepares me for races so The Suck doesn't bother me too much either. 

 

[Hang 10]

@Ned you need to move your marathon  up by about a month and run Richmond with me, my friend. I need someone to pace me or by the looks of your training I'll be chasing you!

 

[Ned]

@Ned you need to move your marathon  up by about a month and run Richmond with me, my friend. I need someone to pace me or by the looks of your training I'll be chasing you!

Ha!  I'm pot committed to my schedule since I've already paid up for 3 races.  It would be pretty fricken' awesome to run with a fellow FFA'er as we both go on to crush a BQ!

 

[Hang 10]

Ha!  I'm pot committed to my schedule since I've already paid up for 3 races.  It would be pretty fricken' awesome to run with a fellow FFA'er as we both go on to crush a BQ!

I hear you it. I agree it would be awesome though. Also, you'd need to bring your harem of strava women that follow you.  

 

[Ned]

I hear you it. I agree it would be awesome though. Also, you'd need to bring your harem of strava women that follow you.  

I was wondering when one of you would bring this up.  

One is a childhood friend who took to running a few years ago, so we naturally 'reconnected' when she found out I was into running too.  Her friend is someone she met in some mother runners group and started following me when I helped them right the ship on HR training.  They had a bad experience with a "coach" that had them trying to run under 140bpm for their aerobic paces.  They both ended up being perfect examples of why that cookie cutter #### doesn't work.  One has a max of 203, the other 186.  

This "coach" apparently has over 100 women following her @ $150 a head.  

Both of them are the ones that influenced me into doing Yoga.  I don't really enjoy it much, but I can definitely feel the difference.  I haven't learned how to quiet my mind and get really bored/antsy doing it.  

 

[SteelCurtain]

I was wondering when one of you would bring this up.  

One is a childhood friend who took to running a few years ago, so we naturally 'reconnected' when she found out I was into running too.  Her friend is someone she met in some mother runners group and started following me when I helped them right the ship on HR training.  They had a bad experience with a "coach" that had them trying to run under 140bpm for their aerobic paces.  They both ended up being perfect examples of why that cookie cutter #### doesn't work.  One has a max of 203, the other 186.  

This "coach" apparently has over 100 women following her @ $150 a head.  

Both of them are the ones that influenced me into doing Yoga.  I don't really enjoy it much, but I can definitely feel the difference.  I haven't learned how to quiet my mind and get really bored/antsy doing it.  

Heading over to Strava to look at @Ned's women.

 

[Hang 10]

I was wondering when one of you would bring this up.  

One is a childhood friend who took to running a few years ago, so we naturally 'reconnected' when she found out I was into running too.  Her friend is someone she met in some mother runners group and started following me when I helped them right the ship on HR training.  They had a bad experience with a "coach" that had them trying to run under 140bpm for their aerobic paces.  They both ended up being perfect examples of why that cookie cutter #### doesn't work.  One has a max of 203, the other 186.  

This "coach" apparently has over 100 women following her @ $150 a head.  

Both of them are the ones that influenced me into doing Yoga.  I don't really enjoy it much, but I can definitely feel the difference.  I haven't learned how to quiet my mind and get really bored/antsy doing it.  

Hey buddy, you don't have to explain anything to me. I think it's awesome that you have running groupies. 

 

[ChiefD]

Hey buddy, you don't have to explain anything to me. I think it's awesome that you have running groupies. 

Sounds like he could have 100 of them at about $140 a piece. 

Ned = Stud.