SFBayDuck
Footballguy
Sounds fun! Make sure you hammer them on the downhill so that their quads are all fried the next day.
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Ran a 10k - Official Thread (9 Viewers)
- Thread starter Ned
- Start date
FUBAR
Footballguy
Yes.
You can run without one but if you're starting out I think it's extremely valuable.
FUBAR
Footballguy
I still haven't completely recovered from my air squats, so we didn't crush the downhill. Plus it was a gravel trail and I don't want to injure my captains.
tri-man 47
Footballguy
Great riding, Sand!!
I returned home after our summer vacation to the family cottage in Michigan. Over 10 days, I alternated a productive cycle of lake swims and running on country roads or a paved trail that winds through forest, marsh, and fields. Two of the swims were straight across the lake (about .6 of a mile) at the start of the day when no boats are allowed on the lake - just me cutting through the glass-like surface ...heavenly stuff. I was thrilled to be able to do these comfortably as I haven't swam since a couple efforts last summer. GB muscle memory. The runs ranged from 7 to 14 miles, mostly at an easy pace. My work schedule will gradually get lighter over the next 4 weeks as I transition to my faculty position.
I returned home after our summer vacation to the family cottage in Michigan. Over 10 days, I alternated a productive cycle of lake swims and running on country roads or a paved trail that winds through forest, marsh, and fields. Two of the swims were straight across the lake (about .6 of a mile) at the start of the day when no boats are allowed on the lake - just me cutting through the glass-like surface ...heavenly stuff. I was thrilled to be able to do these comfortably as I haven't swam since a couple efforts last summer. GB muscle memory. The runs ranged from 7 to 14 miles, mostly at an easy pace. My work schedule will gradually get lighter over the next 4 weeks as I transition to my faculty position.
MAC_32
Footballguy
Sounds like I have a team for Ragnar West Virginia in 2016. It's a 4 person team, which ends up netting 30 miles a piece, so it looks like I'm 11 months from officially becoming an ultra maniac.
#### YEAH!
http://www.ragnartrail.com/locations/appalachians-wv
#### YEAH!
http://www.ragnartrail.com/locations/appalachians-wv
worrierking
Footballguy
Very hard to keep up with things in here the last week or so. I took my elderly parents to our family reunion in Central Illinois in a rented RV. It was a harrowing few days, but I did manage to get a couple of good runs in. Ran along Lake Carlinville for a couple of 5-milers with my wife and actually had some hills. Only someone from coastal Louisiana can be intimidated by the hills of Central Illinois, but I managed to do so. Calf feels pretty good. Going to PT this week, hopefully to be green-lighted for full training.
AAABatteries
Footballguy
I think I'm cursed. After having shingles and some kind of hamstring strain I screwed my back up this weekend and I've been in bed for almost 3 days now. Good news is the shingles are completely gone. The hamstring feels 95% better but i think it may have contributed to me hurting my back. I lifted on Saturday and then did yard work. I think I was favoring my left leg and it caused me "all jacked up" as the chiropractor said. I hadn't seen one in years but I was in so much pain yesterday morning that I had to find some kind of relief. It sort of helped but not a lot.
I did get in a half mile swim early on Saturday but I've done nothing for 3 days now and I'm starting to go crazy. The only other good news is that my back hurts so bad I don't even feel like eating so the weight loss march goes on - down to 191 today. :frustrated:
I did get in a half mile swim early on Saturday but I've done nothing for 3 days now and I'm starting to go crazy. The only other good news is that my back hurts so bad I don't even feel like eating so the weight loss march goes on - down to 191 today. :frustrated:
SFBayDuck
Footballguy
Mio ALPHA 2 Heart Rate Monitor Sports Watch going on sale as part of this Amazon Prime thing in a few minutes. Is this the one you guys use? Do you use it with a GPS watch (wearing 2 watches)?
Sand
Footballguy
No - and if you have a Garmin that one is useless - Bluetooth only. I use a Mio Link. 8 hour battery life is its only drawback. There is also a Schosche (sp?) that DCRainmaker likes.
On my end, probably my best day on a bike, ever. Two big passes with a bit of the ride into Skye. Awesome weather, absolutely amazing views. With the exception of the Mam Ratagan climb (sporting 1/2 mile at 15+% - truly brutal) it was just awesome. I crushed the Duisedalemore climb, which stayed under 12% for the most part - anything over that really makes me struggle. Probably something about being fat and gravity... Anyway - just an epic day all around.
Ride.
Top of Ratagan.
James Bond Castle.
Skye Bridge.
The road to bike heaven.
Lowlands view.
The Group.
SFBayDuck
Footballguy
Congrats.
I just finished a week in Tuscaloosa and have a rash on my thigh and nut sack from the heat to show for it. Ran three miles the second day and took the rest of the week to recover.
FUBAR
Footballguy
"New Horizons is also recording more accurate measurements for Pluto. The latest and most accurate measurement sent back has Pluto with a diameter of 2,370 kilometers (about 1,473 miles), which is about the length of 56 marathons."
Waiting to see the new "I ran Pluto" shirts
Waiting to see the new "I ran Pluto" shirts
SFBayDuck
Footballguy
I wouldn't normally suggest thigh and sack chaffage right out of the gate, but you gotta start somewhere.
ChiefD
Footballguy
Survival mode this week.
4 miles on Tuesday, suck index was 175. Just focused on running slow and keeping the HR down. 148HR. 12:01 pace.
5.12 miles yesterday, suck index was 165. HR was 153. 11:45 pace.
More of the same tonight when I go. Looks like I'm going to have to start running at 5 in the morning.
4 miles on Tuesday, suck index was 175. Just focused on running slow and keeping the HR down. 148HR. 12:01 pace.
5.12 miles yesterday, suck index was 165. HR was 153. 11:45 pace.
More of the same tonight when I go. Looks like I'm going to have to start running at 5 in the morning.
Juxtatarot
Footballguy
Sand
Footballguy
Damn - sorry I missed you!
-----
On my end, the last big day. Baleach Na Ba. My biggest climb ever by couple hundred feet. (For you BnB - the elevation trace and gradings look really similar to Snake - just 700 feet more climbing). Epic climb. I made it up 2055 feet in 45:20, almost exactly what I predicted. Happy with that effort.
Ride.
Foreboding sign.
The Climb.
Victory!
Terrain of the day.
Terrain of the day 2.
FUBAR
Footballguy
ChiefD
Footballguy
The Intermediate I plan. Thinking of modifying it at this point to add more mileage.
And Sand, awesome photos and accomplishment.
Gator Shawn
Footballguy
Big update to Strava today. Very pleased. Shows live segments and my cadence on the main screen.
tri-man 47
Footballguy
Love the Victory pic! That's a keeper for sure. You deserved a trip like this after all the craziness of the last couple of years.Sand said:
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SFBayDuck
Footballguy
Juxtatarot
Footballguy
Vacation, I think. (Of course, that's no excuse for not running and not posting here!)Where the heck is Ned?
Hang 10
Footballguy
Yeah, the lack of Strava data is what has me worried. Maybe the #teamgarmin and #teamstrava worlds colliding was too much for him!Vacation, I think. (Of course, that's no excuse for not running and not posting here!)Where the heck is Ned?
Juxtatarot
Footballguy
I have a feeling that his next Strava upload will include, like, 10 activities and 100 miles!Yeah, the lack of Strava data is what has me worried. Maybe the #teamgarmin and #teamstrava worlds colliding was too much for him!Vacation, I think. (Of course, that's no excuse for not running and not posting here!)Where the heck is Ned?
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Brony
Footballguy
Ned
Footballguy
I have a feeling that his next Strava upload will include, like, 10 activities and 100 miles!Yeah, the lack of Strava data is what has me worried. Maybe the #teamgarmin and #teamstrava worlds colliding was too much for him!Vacation, I think. (Of course, that's no excuse for not running and not posting here!)Where the heck is Ned?
Nope. We were on vacation in Bethany Beach for the week. Just got home a few hours ago. I ran with no plan, and it felt good. We made a big effort to be as unplugged as we could for the week. I needed the break both mentally and physically! I ran whenever I felt like it and whenever we had the time. I got 44mi in total with a quality 14 miler yesterday. I fought the heat and wind a lot, but yesterday morning was downright gorgeous @ 132 SI. The running highlight was my 6yr old (Ian) at the 5K.....
The 4 of us ran a half mile warm-up together - at one point Ian complains about it being so slow (about 11:00 pace) "this is stupid".
Oh god, I thought.... They turned around and I ran another mile. Legs felt decent, but man was it hot. I was dripping in sweat at the starting line. :X Wife kept them at the back of the pack - I started up front. She said that they took off way too fast at an 8:15 pace. The 8yr old cramped up and quit; faked a pulled hamstring and all :( :( Really disappointed he did that. I felt bad that my wife got stuck walking a 5K with him.
So they were all walking for almost a mile, she said, but Ian kept running ahead and then running back to them. She finally got sick of him and sent him on his own at the 1.5mi turnaround. After my race, I grabbed a water and immediately jogged back for them. I knew they were walking for a bit when I saw them after turning around, but had no idea that she sent Ian on his own. So I was floored to see him come running around the turn in the sea of runners, but no mom or brother.
He was soaking wet in sweat, breathing steadily, but talking up a storm about passing people and leaving his mom/brother behind. I asked him what his pain felt like on a scale of 1-10. He said "5".
OK....... I wanted to push him so bad, but decided I better just let him do his thing. We cruised along talking about random crap, pointing out people he thinks he can pass, etc. I peeled off at the 3.0 mark and let him finish alone (not sure what would happen to timing if I passed the mats 2x). He cruised it in for a 32:08. The fact he did that with all that walking and running back just blows me away. So proud of that little twerp.My race was very uneventful, but had a good time @ 18:53 (1sec off PR). I overheated pretty good at mile 2 and had no fight in me. I tried to catch a fricken 14yr old up ahead of me, but I couldn't do it. I'm pretty sure I have a mid 18 in me with the right conditions... Splits: 5:47/175, 6:08/185, 6:18/185, 5:54/186 I finished 2/12 AG and 10/312 OA.
I'll be jumping right back in the saddle tomorrow with an 18/10 MP run. Nervous about this one...
tri-man 47
Footballguy
Very cool, Ned! Congrats to Ian! 
One more NextGen for us to follow.
One more NextGen for us to follow.
Sand
Footballguy
Yeah - the guys running the trip loved it too. It may well end up being the headline pic for that trip (or site, who knows).
Not a dumb question at all. Cost me $200 for the bike rental (I rented, but brought pedals, saddle, helmet, etc.). Shipping my bike would have been a huge PIA and cost me at $500 or so.
Seriously. My quads are made of ####### soft, gooey rubber right about now. This trip got me right about to the edge of what I can do.Sand - those pics are absolutely incredible. And those climbing stats............. Good lord, man. Your quads must be made of steel.
Last part of the trip was today - 27 miles with 1900ft. of climbing. Ride. Today was supposed to be an easy day, particularly since we were moving back east and the prevailing winds here are westerlies off the Atlantic. Well, mother nature decided to have fun with us and fly some nasty 20-30mph sustained winds at us from the east. Even though it was an easy ride I averaged 12mph, I think. So effing hard. If we were going the other way I'd have posted a 25+mph ride and barely had to pedal. Not many pics today though the terrain was awesome.
Pic 1.
Pic 2.
Pic 3.
Back in Inverness.
Loved Inverness, BTW. Incredible city (in the summer).
Trip stats - 331 miles, 25005 feet climbed, 24:20 on the bike. One shredded set of legs.
SFBayDuck
Footballguy
ChiefD said:Great race Ned. Glad to hear of the family involvement - so cool.
Ho hum, a second off of a PR.
But the family out there is even cooler. I wish my daughter would join me on a run or in a race sometime. She likes hearing about puking at mile 42 and hallucinations at mile 70, but won't hit the trail with me. I think I might get her into a timed mile challenge, since they have to run a timed mile in PE once a month or so and she thinks she could beat me since I've told her what my "normal" pace is on my runs and her mile time is better. Sad thing would be if she's right
. I'll have to put in a 6 week block of speed work prior to make sure she isn't.
FUBAR
Footballguy
Very cool on the family.
I get to do my first sprint tri in 20 years in 12 hours. Maybe I should stop drinking beer? It also won't help that I have swam once in the last month, haven't been training well over the move, and I think I strained my right tricep.
but this is a sprint and assessment.
I get to do my first sprint tri in 20 years in 12 hours. Maybe I should stop drinking beer? It also won't help that I have swam once in the last month, haven't been training well over the move, and I think I strained my right tricep.
but this is a sprint and assessment.
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Ned
Footballguy
Very happy with today's 18/10MP run. Averaged 7:12/164 for the 10 MP miles. Those numbers are what I was running last fall when the SI was below 100 (today was 144). Had a good mental breakthrough around mile 14 when the sun came out. I felt the heat and started to feel sorry for myself. For some reason, I seemed to randomly think "#### it, just run" and got through the bad patch.
SFBayDuck
Footballguy
SFBayDuck
Footballguy
Redeemed myself a little after last weekend's rough 18 miler with a good 20 miler today with 3,536' of elevation gain. My knee is a little wonky, but my climbing (hiking) and energy were much better.
Now time for some semi-active recovery while I jump into my pool. No, I won't be swimming (I can't), but I figure a few cold ones and sitting on a floaty is good for something.
Now time for some semi-active recovery while I jump into my pool. No, I won't be swimming (I can't), but I figure a few cold ones and sitting on a floaty is good for something.
Ned
Footballguy
Awesome!
How does that 5K time compare to a single 5K? Curious how much the swim and bike takes it out of you.
Juxtatarot
Footballguy
Not the best of weeks for me, but got in 63.76 miles.
Mon: 5.10/7:47/127. I was planning to run longer but it started storming.
Tues: 14.03/7:58/127. I got this one in but I felt like I was dragging the whole time.
Wed: 8.22/7:54/126
Thurs: 7.21/7:51/127
Fri: 5.04/8:13/123
Sat: I was planning to run 18 with 8 at marathon pace. Even though it was hot, I felt OK through the first 10. Averaged about 7:45/133. Then the MP miles: 6:47/150, 6:43/155, 6:40/158, 6:41/162, 6:45/164. Marathon pace is supposed to be 6:52 but I get so worried about running too slow that I wind up running too fast. Suck index passed 150 and I noticed the effort was much harder than it should be. My heart rate for these should be below 160 but I was getting well past that. After 5 miles I felt like I was running a hard tempo run and I wasn't mentally nor physically prepared for an 8 mile hard tempo. I knew I should slow down or bail. Decided on the latter. Finished with one cool down mile but my HR was still high: 7:59/150. So totals for the run: 16.09/7:28/141. I am very disappointed in this run. I thought I could manage this even in the heat. I have a long way to go.
Sun: 8.09/8:01/131 Hot and humid again.
Mon: 5.10/7:47/127. I was planning to run longer but it started storming.
Tues: 14.03/7:58/127. I got this one in but I felt like I was dragging the whole time.
Wed: 8.22/7:54/126
Thurs: 7.21/7:51/127
Fri: 5.04/8:13/123
Sat: I was planning to run 18 with 8 at marathon pace. Even though it was hot, I felt OK through the first 10. Averaged about 7:45/133. Then the MP miles: 6:47/150, 6:43/155, 6:40/158, 6:41/162, 6:45/164. Marathon pace is supposed to be 6:52 but I get so worried about running too slow that I wind up running too fast. Suck index passed 150 and I noticed the effort was much harder than it should be. My heart rate for these should be below 160 but I was getting well past that. After 5 miles I felt like I was running a hard tempo run and I wasn't mentally nor physically prepared for an 8 mile hard tempo. I knew I should slow down or bail. Decided on the latter. Finished with one cool down mile but my HR was still high: 7:59/150. So totals for the run: 16.09/7:28/141. I am very disappointed in this run. I thought I could manage this even in the heat. I have a long way to go.
Sun: 8.09/8:01/131 Hot and humid again.
FUBAR
Footballguy
Good question
I haven't raced a 5k in almost 2 years. The 5ks I've done were with my kids.
The last 2 mile race I did was around 12 (forget the exact although I had posted it here), which indicates a low 19 5k but the conditions were totally different (track with no competition vs gravel trail).
pbm107
Footballguy
Juxt, it is crazy to be disappointed with that run considering a suck index of 150 and the bump in mileage you have made the past few weeks. It seems like a common theme where you find yourself running the marathon pace runs a little too fast, these MP runs should be a good opportunity to practice your goal pace and pace discipline so you don't go out too fast on race day. Oh when I saw this article the other day you were the first person I thought of.
This should be a monster Fall around here, lots of really good summer training so far.
On my end I got in my final week of base training (60 miles) before I start my Pfitz 18/85 tomorrow. I intended on writing a RR of my race last week, but work got a little crazy. At the race someone had a drone and created this really cool video, my kids and their friends made the video at 1:22. Oh and proof of pie, I am the guy in the middle.
This should be a monster Fall around here, lots of really good summer training so far.
On my end I got in my final week of base training (60 miles) before I start my Pfitz 18/85 tomorrow. I intended on writing a RR of my race last week, but work got a little crazy. At the race someone had a drone and created this really cool video, my kids and their friends made the video at 1:22. Oh and proof of pie, I am the guy in the middle.
Juxtatarot
Footballguy
I
McMillan. That article fits in with his philosophy of You (Only Faster) although he doesn't mention this specifically in the book. Everything always seems right whenever I read him. I suspect these paragraphs from the article are very true:
Ned
Footballguy
MP is such a goofy feeling effort level. I usually screw up the first one because I lack the feel for that range.
Can't wait to see how you do on the 18/85. Cool video!
FUBAR
Footballguy
Holy #### I've gotten weak. 
We hit the gym this morning for some cardio and weights. I did 17 minutes on the rower, 4k; then did squats, lunges, calf raises and pullups. I could barely get 135 on the squat, struggled holding 35 lb. dumbbells during lunges, and 135 (using barbell over the shoulders) on the calf raises. In order to do deep squats I could only do 85 lbs.
We hit the gym this morning for some cardio and weights. I did 17 minutes on the rower, 4k; then did squats, lunges, calf raises and pullups. I could barely get 135 on the squat, struggled holding 35 lb. dumbbells during lunges, and 135 (using barbell over the shoulders) on the calf raises. In order to do deep squats I could only do 85 lbs.
Juxtatarot
Footballguy
Nigel
Footballguy
Coming off a slow week due to work travel I had a pretty good one last week with 35 miles. Highlight was a 7 miler on Saturday between my son's lax games at a tournament in Stowe VT. I hadn't planned on running but after his first game I knew I'd have an hour to kill between his second and third, so I drove back to the hotel and put on my running costume. There was a paved path next to the field that wove through the woods, rolling hills, very scenic.
8:47/125
8;34/133
8:26/134
8:13/135
7:48/138
7:21/142
7:12/148
8:01/136 total and felt like I could have run all day. One of those runs I wished I could bottle up how good I felt and save for a race day.
Complete opposite this morning after taking yesterday off. Had planned a 6M tempo but never went into tempo mode, felt like crap and cut it short at 4M 8:33. Got up at 5:15 to get this one in, should have stayed in bed.
8:47/125
8;34/133
8:26/134
8:13/135
7:48/138
7:21/142
7:12/148
8:01/136 total and felt like I could have run all day. One of those runs I wished I could bottle up how good I felt and save for a race day.
Complete opposite this morning after taking yesterday off. Had planned a 6M tempo but never went into tempo mode, felt like crap and cut it short at 4M 8:33. Got up at 5:15 to get this one in, should have stayed in bed.
