tri-man 47
Footballguy
This is like a fantastic Abbott and Costello routine - who’s about to finish a 100 mile race? Say What! I said, who’s about to finish ...
Do this, SayWhat!!!
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Ran a 10k - Official Thread (12 Viewers)
- Thread starter Ned
- Start date
Do this, SayWhat!!!
Osaurus
Footballguy
Dunedin 10k:
So my third race in a week went surprisingly well. I had another early morning drive over to Pinellas County, but it was worth it for the awesome weather.
Miles 1-3 were pretty standard for me. Tried to stay real consistent and it looks like I was successful. At the turnaround, my left leg felt a little tight and I shut it down for a bit in mile 4. I was freaking out that the tendinitis was back and going to screw me up for my last 3 races this year. I took it easy through miles 4-5, but did pick it up towards the end. My anxiety definitely had an impact on my heart rate. I’m going to work on that a little more in the next few weeks. So I managed to finish strong overall and did get my PR, but I think I could have shaved off at least 3 more minutes if things were 100%.
Calves are tight this morning and going to get a good deep tissue rubdown and go to a great brunch in a bit and then sample some local mead. Obviously football will take up the rest of the day with more booze.
I added 1 more race that I signed up for last year that I couldn’t do due to a scheduling conflict. A night Christmas 5k in Ybor City. Should be interesting. That’s 20 races for me this year.
1. Goody Goody Thanksgiving 8k (11/23)
2. Santa’s Twilight 5k (12/2)
3. Hillsborough River Quarter Marathon (12/17)
I have some races scheduled through March including my first half. I’ve decided it’s time to focus on more training for longer distance races and eliminate the shorter ones all together except for 1 that I will always do (airport runway 5k). I’m thinking somewhere in the 10-12 range next year which will allow some flexibility for a couple of races out of town like the 7 mile bridge race and a cool 15k in Jacksonville. Maybe a Disney one as well if I can ever score a registration. Keep the race reports coming and many thanks to all of you for the support and endless motivation you provide. See you out there!
So my third race in a week went surprisingly well. I had another early morning drive over to Pinellas County, but it was worth it for the awesome weather.
Miles 1-3 were pretty standard for me. Tried to stay real consistent and it looks like I was successful. At the turnaround, my left leg felt a little tight and I shut it down for a bit in mile 4. I was freaking out that the tendinitis was back and going to screw me up for my last 3 races this year. I took it easy through miles 4-5, but did pick it up towards the end. My anxiety definitely had an impact on my heart rate. I’m going to work on that a little more in the next few weeks. So I managed to finish strong overall and did get my PR, but I think I could have shaved off at least 3 more minutes if things were 100%.
Calves are tight this morning and going to get a good deep tissue rubdown and go to a great brunch in a bit and then sample some local mead. Obviously football will take up the rest of the day with more booze.
I added 1 more race that I signed up for last year that I couldn’t do due to a scheduling conflict. A night Christmas 5k in Ybor City. Should be interesting. That’s 20 races for me this year.
1. Goody Goody Thanksgiving 8k (11/23)
2. Santa’s Twilight 5k (12/2)
3. Hillsborough River Quarter Marathon (12/17)
I have some races scheduled through March including my first half. I’ve decided it’s time to focus on more training for longer distance races and eliminate the shorter ones all together except for 1 that I will always do (airport runway 5k). I’m thinking somewhere in the 10-12 range next year which will allow some flexibility for a couple of races out of town like the 7 mile bridge race and a cool 15k in Jacksonville. Maybe a Disney one as well if I can ever score a registration. Keep the race reports coming and many thanks to all of you for the support and endless motivation you provide. See you out there!
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ChiefD
Footballguy
Wow @SayWhat?. Great work. 
And major kudos for @SFBayDuck to go out and crew for him. I'm sure it was much appreciated.
And major kudos for @SFBayDuck to go out and crew for him. I'm sure it was much appreciated.
ChiefD
Footballguy
Osaurus
Footballguy
gruecd
Footballguy
SteelCurtain
Footballguy
Amazing @SayWhat?!!!
Also, way to go @Juxtatarot, @Brony, and @tri-man 47!!
@Osaurus - great race! your race schedule is insane!
Great to see some fantastic performances coming through.
Also, way to go @Juxtatarot, @Brony, and @tri-man 47!!
@Osaurus - great race! your race schedule is insane!
Great to see some fantastic performances coming through.
Hang 10
Footballguy
SteelCurtain
Footballguy
SteelCurtain
Footballguy
I'm a pretty lucky guy.
About 1-2 weeks after Meb won in Boston, he was honorary starter for a local half marathon. I was lucky enough to decide to run that race that morning. I was even more lucky to have a small group in my AG so I won it by running a 1:34 (on a partial trail). I was uber lucky to get my trophy from Meb and get a photo with him.
Last year in NYC, when I finally BQed after years of fine tuning my marathon craft. I went through the finish chute and was in a fog. Out of nowhere, Shalene Flanigan (my favorite female runner) appeared in front of me and put my finishers medal over my head. Completely awesome. The only time when I wish I had run with my phone!
tri-man 47
Footballguy
SFBayDuck
Footballguy
beer 30
Footballguy
Saw you were crewing this weekend, didn't realize it was for one of our own! Very cool man
Just got a chance to catch up, so so many guys running this weekend!! I'm on phone phone, which sucks typing on, so I'll post more later but awesome job by everyone in here. But hands down the most impressive of the weekend was @SFBayDuck, driving a few hours to dedicate an entire weekend to crewing an ifriend. Great dude, no doubt. I'll elaborate more later, but I can't imagine a more selfless act for someone you've never met (slightly trailing organ donation). Thanks Duck! And thanks to everyone in here, for the continued inspiration and of course the messages of congratulations which are much appreciated.
Impromptu night spent at Lake Tahoe last evening, and my crazy wife has talked me into a hike this morning so we're off to squeeze that in before our flight back to MN. If we run into a bear, I'm quite certain I'll be the meal...
Impromptu night spent at Lake Tahoe last evening, and my crazy wife has talked me into a hike this morning so we're off to squeeze that in before our flight back to MN. If we run into a bear, I'm quite certain I'll be the meal...
ChiefD
Footballguy
ChiefD
Footballguy
This is marriage in a nutshell.
"I don't care that you just ran 100 miles. We are going on a hike. Right now. Put your shoes on."
gruecd
Footballguy
Thanks, SC. A little disappointed that I didn't push myself harder and get 6 full laps (42 miles), but I'll take it.
It was a great little event. Only $45 for registration, friendly volunteers, and an awesome food spread. Candy, chips, soda, pizza, quesadillas, grilled cheese, you name it.
Race starts at 7:30am and ends at 3:30pm; it's a 7-mile loop on a single-track mountain bike course, and the objective is to accumulate as many miles as possible before time runs out. You have to actually finish a loop to get credit for it. At 2pm they open a 1-mile loop in case you want to keep running but you don't think you have time to finish another big loop. Course wasn't horribly technical, but there were enough rocks and roots that you needed to focus, and there were tons of twists and turns, which made it really hard to find any kind of rhythm. On top of that, the melted snow from Friday left the course muddy/slippery in spots.
I ran with my best buddy, who was reasonably well-trained but doesn't have anywhere near the base that I do. Knocked out the first couple of laps in 1:15-1:20 and felt pretty good. My buddy started to really fade the third lap, and I found myself constantly looking back and waiting for him to catch up, and I ended up running ahead and finishing the lap by myself. Continued on solo for lap #4 and felt OK, but my knee was starting to get sore. Hooked up with a dude from Minneapolis for a really, really slow lap #5. I think there was about 45 minutes left at this point, so he and I went out and mostly walked one last one-mile loop and then called it a day.
In hindsight, if I hadn't spent so much time standing around between laps 1&2 and 2&3, and if I hadn't waited around after that 3rd lap for my buddy to finish, I almost certainly would've had enough time for another full lap. Also a little mad at myself for being so quick to give in to the knee pain. I know it's a fine line between soreness and injury, and better safe than sorry I guess, but I still can't help but feel like I was a little too quick to #### out.
I'll do a few weeks of unstructured running and then probably start a 16-week training program for Carmel in early December. Might actually hire a coach for some extra accountability during the cold winter months.
ChiefD
Footballguy
What the heck were you guys doing out there in the woods?
Great job out there. That's some serious running. I can't do 42 miles in 2 weeks anymore.
tri-man 47
Footballguy
-OZ-
Footballguy
Y'all need to update the fbg race calendar. I don't like having the last line, as my only DNS :(
Time to taper for flying monkey. And I'm realizing I have no F'ing idea how to pace that race due to the elevation. I don't think I want to walk the inclines, but maybe just go by heart rate for the first 10 miles? Get a feel. Goal is to finish, would like below 3:30 but really not sure about that. Last year 3:32 was 3rd in my age group.
Time to taper for flying monkey. And I'm realizing I have no F'ing idea how to pace that race due to the elevation. I don't think I want to walk the inclines, but maybe just go by heart rate for the first 10 miles? Get a feel. Goal is to finish, would like below 3:30 but really not sure about that. Last year 3:32 was 3rd in my age group.
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-OZ-
Footballguy
Depends on the person but it doesn't seem unreasonable. Will you be doing strength training or other cross training?
bushdocda
Footballguy
Yeah will hit gym 2-3x for combo strength & short run and then find some runs on weekends. Might try some swimmin again too. Such a kick in the nuts to get their at 5am when it opens to score a lane and be wasted by about 510. Maybe some room for improvement there.
SFBayDuck
Footballguy
Thanks man, but the honor was all mine. Plus there were many more impressive performances put up by dudes in this thread this weekend - most notably yours. How you knocked that thing out, in under 25 hours, on the low volume you've had in training indicates a hell of a mix of natural talent and toughness.Just got a chance to catch up, so so many guys running this weekend!! I'm on phone phone, which sucks typing on, so I'll post more later but awesome job by everyone in here. But hands down the most impressive of the weekend was @SFBayDuck, driving a few hours to dedicate an entire weekend to crewing an ifriend. Great dude, no doubt. I'll elaborate more later, but I can't imagine a more selfless act for someone you've never met (slightly trailing organ donation). Thanks Duck! And thanks to everyone in here, for the continued inspiration and of course the messages of congratulations which are much appreciated.
Impromptu night spent at Lake Tahoe last evening, and my crazy wife has talked me into a hike this morning so we're off to squeeze that in before our flight back to MN. If we run into a bear, I'm quite certain I'll be the meal...
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MAC_32
Footballguy
Not knowing how it'd fit your schedule, I think I'm in a better position now because I mixed in some heavier volume weeks when the weather/schedule cooperated last winter/spring. For the most part I was 50-60% relative to training, but inched up to 70-90% more than a handful of times between Dec 1 and May 31.
Hang 10
Footballguy
How did you feel when you were at peak mileage? If you didn't feel overly sore or exhausted at 40-50, you could slowly build back to that and hang there for a while. That way the next marathon you run, you could peak around 70 miles or so. The more miles you can handle the better.
ChiefD
Footballguy
As I'm looking to my future health, running long distance doesn't seem to be in the cards for now. I mentioned before I would like to start some basic strength training. I don't want to bulk up - just would like to do some different types of workouts that I can do at home. I still will run - my thoughts right now are to run at most 3-4 days a week. Basically 3-4 mile runs during the week with something in the neighborhood of a 7-9 miler on the weekends.
During all this, I would like to add the strength aspect. Just not sure how to go about it. Or how often I need to do it to get any kind of results. I guess I just want to strengthen my core, and just get stronger overall. I don't want to feel I have to work out every day - my body and overall soreness just won't be able to tolerate it. But is there a mix that makes sense? Is there a number of days I will have to do strength training to get the benefits?
I have a free weight set at home, so I know I can do reps with low weights, which is all I am capable of. So I'm thinking some weights for upper body, planks and sit-ups for my core, and some squats and such for the legs.
Where do I start? Do you guys have any plans you follow? In my head I'm thinking this right now:
Monday: Strength training (30 minute session?)
Tuesday: 3-4 mile run
Wednesday: Strength training (30 minute session?)
Thursday: 3-4 mile run
Friday: Rest
Saturday: 7-9 mile run
Sunday: Strength training (30 minute session?)
I need some help please.
During all this, I would like to add the strength aspect. Just not sure how to go about it. Or how often I need to do it to get any kind of results. I guess I just want to strengthen my core, and just get stronger overall. I don't want to feel I have to work out every day - my body and overall soreness just won't be able to tolerate it. But is there a mix that makes sense? Is there a number of days I will have to do strength training to get the benefits?
I have a free weight set at home, so I know I can do reps with low weights, which is all I am capable of. So I'm thinking some weights for upper body, planks and sit-ups for my core, and some squats and such for the legs.
Where do I start?
Do you guys have any plans you follow? In my head I'm thinking this right now:Monday: Strength training (30 minute session?)
Tuesday: 3-4 mile run
Wednesday: Strength training (30 minute session?)
Thursday: 3-4 mile run
Friday: Rest
Saturday: 7-9 mile run
Sunday: Strength training (30 minute session?)
I need some help please.
gianmarco
Footballguy
Based on some reading and what I've learned from the guy I work out with, doing low weight and lots of reps isn't going to really do much for your strength. It's more of an aerobic activity.
You are better off doing 3-4 sets with the first one being comfortable about 10 reps then increase weight with each one so you can do 5-6 reps until fatigue.
You won't bulk up doing this but you'll get stronger as well as some continued calorie burning after workouts. You can do each body part once weekly and get results.
You are better off doing 3-4 sets with the first one being comfortable about 10 reps then increase weight with each one so you can do 5-6 reps until fatigue.
You won't bulk up doing this but you'll get stronger as well as some continued calorie burning after workouts. You can do each body part once weekly and get results.
bushdocda
Footballguy
Pull-upsAs I'm looking to my future health, running long distance doesn't seem to be in the cards for now. I mentioned before I would like to start some basic strength training. I don't want to bulk up - just would like to do some different types of workouts that I can do at home. I still will run - my thoughts right now are to run at most 3-4 days a week. Basically 3-4 mile runs during the week with something in the neighborhood of a 7-9 miler on the weekends.
During all this, I would like to add the strength aspect. Just not sure how to go about it. Or how often I need to do it to get any kind of results. I guess I just want to strengthen my core, and just get stronger overall. I don't want to feel I have to work out every day - my body and overall soreness just won't be able to tolerate it. But is there a mix that makes sense? Is there a number of days I will have to do strength training to get the benefits?
I have a free weight set at home, so I know I can do reps with low weights, which is all I am capable of. So I'm thinking some weights for upper body, planks and sit-ups for my core, and some squats and such for the legs.
Where do I start?
Monday: Strength training (30 minute session?)
Tuesday: 3-4 mile run
Wednesday: Strength training (30 minute session?)
Thursday: 3-4 mile run
Friday: Rest
Saturday: 7-9 mile run
Sunday: Strength training (30 minute session?)
I need some help please.
This is the truth.This is marriage in a nutshell.
"I don't care that you just ran 100 miles. We are going on a hike. Right now. Put your shoes on."
Actually showed this post to my wife after our hike and she got a good laugh out of it. What was funny was that we made it to the summit of this hike with an absolutely breathtaking 360 degree view of Lake Tahoe and the surrounding mountains and my wife turns to me after about 30 seconds and says "I want to go up there" as she points to a slightly higher vantage point a ways away. I complain, she bluntly interjects "I don't care what you do, I'm going up there" and heads off towards the adjacent summit. I drop my head and follow. After what was probably a tenth of a mile of additional hiking, we made it. It looked soooooooo far away, yet it probably took us like 2 minutes to get to. :blushes: Well thanks Duck, awfully kind of you. Just glad to have gotten it done, and you made that much more manageable.
-OZ-
Footballguy
One option, just click "surprise me"ChiefD said:As I'm looking to my future health, running long distance doesn't seem to be in the cards for now. I mentioned before I would like to start some basic strength training. I don't want to bulk up - just would like to do some different types of workouts that I can do at home. I still will run - my thoughts right now are to run at most 3-4 days a week. Basically 3-4 mile runs during the week with something in the neighborhood of a 7-9 miler on the weekends.
During all this, I would like to add the strength aspect. Just not sure how to go about it. Or how often I need to do it to get any kind of results. I guess I just want to strengthen my core, and just get stronger overall. I don't want to feel I have to work out every day - my body and overall soreness just won't be able to tolerate it. But is there a mix that makes sense? Is there a number of days I will have to do strength training to get the benefits?
I have a free weight set at home, so I know I can do reps with low weights, which is all I am capable of. So I'm thinking some weights for upper body, planks and sit-ups for my core, and some squats and such for the legs.
Where do I start?
Monday: Strength training (30 minute session?)
Tuesday: 3-4 mile run
Wednesday: Strength training (30 minute session?)
Thursday: 3-4 mile run
Friday: Rest
Saturday: 7-9 mile run
Sunday: Strength training (30 minute session?)
I need some help please.
http://www.woddrive.com/wods.html
I've been doing strength training 3x/week for 15-20 minutes. One day back, one core/chest, then legs. That's the plan but I've been using hills for leg day instead of the gym as it's race focused. In a few weeks I'll change that to weights.Haven't gone to CrossFit or used this site try but these sure look like they will work if you want variety.
tri-man 47
Footballguy
Off-season running is truly about that base building - long, slow miles that improve aerobic capacity (expanding the capillary network) and the muscles’ ability to process (mitochondria). It might not feel like much is happening, but behind the scenes, lots is occurring.
-OZ-
Footballguy
it's not as much fun as running hard but very important. Which is just one more reason to actually take an off season.
MAC_32
Footballguy
I write this with as much resistance to information overload as possible...ChiefD said:As I'm looking to my future health, running long distance doesn't seem to be in the cards for now. I mentioned before I would like to start some basic strength training. I don't want to bulk up - just would like to do some different types of workouts that I can do at home. I still will run - my thoughts right now are to run at most 3-4 days a week. Basically 3-4 mile runs during the week with something in the neighborhood of a 7-9 miler on the weekends.
During all this, I would like to add the strength aspect. Just not sure how to go about it. Or how often I need to do it to get any kind of results. I guess I just want to strengthen my core, and just get stronger overall. I don't want to feel I have to work out every day - my body and overall soreness just won't be able to tolerate it. But is there a mix that makes sense? Is there a number of days I will have to do strength training to get the benefits?
I have a free weight set at home, so I know I can do reps with low weights, which is all I am capable of. So I'm thinking some weights for upper body, planks and sit-ups for my core, and some squats and such for the legs.
Where do I start?
Monday: Strength training (30 minute session?)
Tuesday: 3-4 mile run
Wednesday: Strength training (30 minute session?)
Thursday: 3-4 mile run
Friday: Rest
Saturday: 7-9 mile run
Sunday: Strength training (30 minute session?)
I need some help please.
#1 - identify a routine you will be able to sustain (focus on thighs, ###, back, and core)
#2 - however much you think you can do in session #1, reduce by 20%.
#3 - session #1 is not the hardest one, that's session #2.
#4 - but it's arguably more important than session #1, you will likely only be able to do 70-80% of what you did in session #1 - and that's ok
#5 - scrap the 3x per week plan and stick to 2x per week until your body adapts - you'll know when that is
#6 - a month in, be happy if you've made any tangible progress from session #1. If you have, you're ready to start trending upwards - ask more questions then.
How'd I do?
ChiefD
Footballguy
Perfect. Exactly what I was hoping for. And thanks to everyone else for the links. Much appreciated!
