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Ran a 10k - Official Thread (4 Viewers)
- Thread starter Ned
- Start date
worrierking
Footballguy
Good vibes to you and your wife from down here in LA. You will crush the 5k. What town in Illinois? I am originally from Salem, proudly sitting at the intersection of Route 50 and I-57. I was just up in Central IL for a family reunion in Carlinville two weeks ago.
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TheWalkmen
Footballguy
Good ole Effingham, intersection of I-57 and I-70. I've been to the ABC Pub in Salem.
MAC_32
Footballguy
My road runs are going to satisfy Jux's craving for shapes and symmetry, but please do not review my trail runs.
gruecd
Footballguy
What's up, dudes?! Greetings from Poland! Anybody wanna give me the CliffsNotes version of what's gone on around here the past few weeks? 
It's been a great trip meeting lots of amazing people and enjoying a lot of tasty food and drinks, but running has been minimal, so I've got some serious work to do when I get back.
Was hoping to do Pfitz 12/70 for my November marathon, but I just don't have the base right now, so I'll have to settle for 12/55. Also gonna try to hit weights and yoga 3x each per week, back off the booze, and tighten up the diet.
I'm sure we'll party hard tonight, but I'm hoping I can still manage 10-12 tomorrow morning in the insufferable heat. Looking forward to getting back home to my routine. And air conditioning.
It's been a great trip meeting lots of amazing people and enjoying a lot of tasty food and drinks, but running has been minimal, so I've got some serious work to do when I get back.
Was hoping to do Pfitz 12/70 for my November marathon, but I just don't have the base right now, so I'll have to settle for 12/55. Also gonna try to hit weights and yoga 3x each per week, back off the booze, and tighten up the diet.
I'm sure we'll party hard tonight, but I'm hoping I can still manage 10-12 tomorrow morning in the insufferable heat. Looking forward to getting back home to my routine. And air conditioning.
ClownCausedChaos2
Footballguy
Good luck to you on your run, Walkmen. And good thoughts to you and your wife!TheWalkmen said:
Ned
Footballguy
Damn dude...you're still there?! You must've cleaned Poland out of their Vodka stock by now.What's up, dudes?! Greetings from Poland! Anybody wanna give me the CliffsNotes version of what's gone on around here the past few weeks?
It's been a great trip meeting lots of amazing people and enjoying a lot of tasty food and drinks, but running has been minimal, so I've got some serious work to do when I get back.
Was hoping to do Pfitz 12/70 for my November marathon, but I just don't have the base right now, so I'll have to settle for 12/55. Also gonna try to hit weights and yoga 3x each per week, back off the booze, and tighten up the diet.
I'm sure we'll party hard tonight, but I'm hoping I can still manage 10-12 tomorrow morning in the insufferable heat. Looking forward to getting back home to my routine. And air conditioning.
Brony
Footballguy
please don't post any yoga pants pictures.What's up, dudes?! Greetings from Poland! Anybody wanna give me the CliffsNotes version of what's gone on around here the past few weeks?
It's been a great trip meeting lots of amazing people and enjoying a lot of tasty food and drinks, but running has been minimal, so I've got some serious work to do when I get back.
Was hoping to do Pfitz 12/70 for my November marathon, but I just don't have the base right now, so I'll have to settle for 12/55. Also gonna try to hit weights and yoga 3x each per week, back off the booze, and tighten up the diet.
I'm sure we'll party hard tonight, but I'm hoping I can still manage 10-12 tomorrow morning in the insufferable heat. Looking forward to getting back home to my routine. And air conditioning.
Ned
Footballguy
Well, my marathon training is going to get detoured for a bit. I wasn't exactly planning on this, but I can't pass up the opportunity. A week off won't hurt, but it's bugging the OCD side of me...
I've been juggling both sports for a while now (archery). I have been learning a new (to me) archery game for the past year. Back in May I shot in our state qualifiers and managed to qualify for the world championships (not terribly hard to do, to be honest). I wasn't sure about actually going since I was still learning the game, but I've made some big strides this summer. I almost damn near won a money shoot last month (took 2nd) and beat some really good semi-pros in the process.
Shooting buddies have convinced me I need to go, so I'll be heading up to Ellicottville, NY to compete in the Men's Open Amateur division on 8/5-8/9. Friend of mine is one of the top semi-pros in the country - I've been hanging right with him at some recent shoots, so my confidence is high. He made some arrangements, unbeknownst to me, to get me in with a crew for the week. I'll be living the red neck high life in a 40' RV. How can I say no to that?!
I'm not sure what, if any, running I'll be able to sneak in while I'm up there, but I'll try to do what I can. Running a recovery run before a shoot has come in handy (calms the nerves), so I'll at least do that. Otherwise, I'm going to have to wing it since this is my first time at this tournament. The days are long/exhausting, so I'm afraid I won't really get any real marathon workouts in.
I've been juggling both sports for a while now (archery). I have been learning a new (to me) archery game for the past year. Back in May I shot in our state qualifiers and managed to qualify for the world championships (not terribly hard to do, to be honest). I wasn't sure about actually going since I was still learning the game, but I've made some big strides this summer. I almost damn near won a money shoot last month (took 2nd) and beat some really good semi-pros in the process.
Shooting buddies have convinced me I need to go, so I'll be heading up to Ellicottville, NY to compete in the Men's Open Amateur division on 8/5-8/9. Friend of mine is one of the top semi-pros in the country - I've been hanging right with him at some recent shoots, so my confidence is high. He made some arrangements, unbeknownst to me, to get me in with a crew for the week. I'll be living the red neck high life in a 40' RV. How can I say no to that?!
I'm not sure what, if any, running I'll be able to sneak in while I'm up there, but I'll try to do what I can. Running a recovery run before a shoot has come in handy (calms the nerves), so I'll at least do that. Otherwise, I'm going to have to wing it since this is my first time at this tournament. The days are long/exhausting, so I'm afraid I won't really get any real marathon workouts in.
Juxtatarot
Footballguy
That's great, Ned! Congrats!
Nigel
Footballguy
Where in Poland and how long you been there? I was in Kraków two weeks ago, great city, hop you made it there.What's up, dudes?! Greetings from Poland! Anybody wanna give me the CliffsNotes version of what's gone on around here the past few weeks?
It's been a great trip meeting lots of amazing people and enjoying a lot of tasty food and drinks, but running has been minimal, so I've got some serious work to do when I get back.
Was hoping to do Pfitz 12/70 for my November marathon, but I just don't have the base right now, so I'll have to settle for 12/55. Also gonna try to hit weights and yoga 3x each per week, back off the booze, and tighten up the diet.
I'm sure we'll party hard tonight, but I'm hoping I can still manage 10-12 tomorrow morning in the insufferable heat. Looking forward to getting back home to my routine. And air conditioning.
beer 30
Footballguy
First, good luck on the race and prayers for you & wife. The big C blows goats, hate it.Second, small world. Back in a former life I worked for an environmental cleanup company that cleaned up a derailment right there. Evacuated some folks for about 3-4 days if I recall, around 1992 .
Chase the dream Ned. I remember the discussion about a year ago when you decided to give it a shot (pun intended). Gotta ride it to the end and see what happens, good luck man! Bring home some hardware!Well, my marathon training is going to get detoured for a bit. I wasn't exactly planning on this, but I can't pass up the opportunity. A week off won't hurt, but it's bugging the OCD side of me...
I've been juggling both sports for a while now (archery). I have been learning a new (to me) archery game for the past year. Back in May I shot in our state qualifiers and managed to qualify for the world championships (not terribly hard to do, to be honest). I wasn't sure about actually going since I was still learning the game, but I've made some big strides this summer. I almost damn near won a money shoot last month (took 2nd) and beat some really good semi-pros in the process.
Shooting buddies have convinced me I need to go, so I'll be heading up to Ellicottville, NY to compete in the Men's Open Amateur division on 8/5-8/9. Friend of mine is one of the top semi-pros in the country - I've been hanging right with him at some recent shoots, so my confidence is high. He made some arrangements, unbeknownst to me, to get me in with a crew for the week. I'll be living the red neck high life in a 40' RV. How can I say no to that?!
Nigel
Footballguy
tri-man 47
Footballguy
Which century run are you doing?That's my biggest challenge right now. Trying to balance an Olympic Tri in a month, a century ride in September, adding in weights, getting to the pool 3x / week, and building a base for a century run in March, plus starting a new job. plus time with the kids and wife.
I've dusted off my planking, pullups, pushups, etc routine. Hard to mix all this #### in, but it's worth it. I hope.We all need 30 hours in a day.
FUBAR
Footballguy
Can't register yet but strongly considering the Lake Martin 100. http://lakemartin100mile.homestead.com/BassNBrew said:Which century run are you doing?That's my biggest challenge right now. Trying to balance an Olympic Tri in a month, a century ride in September, adding in weights, getting to the pool 3x / week, and building a base for a century run in March, plus starting a new job. plus time with the kids and wife.
beer 30
Footballguy
Probably heard about some giant-like American drinking all the vodka, stealing all the hot chicks and knocking out 10 mile runs at sub 7 pace for something to do. It's the thing of fairy tales really
Nigel
Footballguy
Ned
Footballguy
Brony
Footballguy
I was pretty good at Duck Hunt. Maybe I can do it too.Well, my marathon training is going to get detoured for a bit. I wasn't exactly planning on this, but I can't pass up the opportunity. A week off won't hurt, but it's bugging the OCD side of me...
I've been juggling both sports for a while now (archery). I have been learning a new (to me) archery game for the past year. Back in May I shot in our state qualifiers and managed to qualify for the world championships (not terribly hard to do, to be honest). I wasn't sure about actually going since I was still learning the game, but I've made some big strides this summer. I almost damn near won a money shoot last month (took 2nd) and beat some really good semi-pros in the process.
Shooting buddies have convinced me I need to go, so I'll be heading up to Ellicottville, NY to compete in the Men's Open Amateur division on 8/5-8/9. Friend of mine is one of the top semi-pros in the country - I've been hanging right with him at some recent shoots, so my confidence is high. He made some arrangements, unbeknownst to me, to get me in with a crew for the week. I'll be living the red neck high life in a 40' RV. How can I say no to that?!
I'm not sure what, if any, running I'll be able to sneak in while I'm up there, but I'll try to do what I can. Running a recovery run before a shoot has come in handy (calms the nerves), so I'll at least do that. Otherwise, I'm going to have to wing it since this is my first time at this tournament. The days are long/exhausting, so I'm afraid I won't really get any real marathon workouts in.
ChiefD
Footballguy
7 mile pace run this morning. Started at 5:45, and it was weird. 80 degrees but dew point only 40. So a very manageable 120SI.
Mile 1: 9:33 pace. 153HR.
Mile 2: 9:09 pace. 165HR
Mile 3: 9:09 pace. 170HR
Mile 4: 9:10 pace. 170HR
Mile 5: 9:05 pace. 174HR
Mile 6: 9:30 pace. 177HR. Almost all uphill here.
Mile 7: 8:39 pace: 179HR.
All in all, a pretty good run. Ran a little hot at the end, but wanted to push it a bit when I was a little tired. Actually felt I had about 3 more miles in me at these paces, so overall pretty pleased. A little slower overall from where I thought I was, but not complaining today. And I was done by 7.
14 miler tomorrow.
Mile 1: 9:33 pace. 153HR.
Mile 2: 9:09 pace. 165HR
Mile 3: 9:09 pace. 170HR
Mile 4: 9:10 pace. 170HR
Mile 5: 9:05 pace. 174HR
Mile 6: 9:30 pace. 177HR. Almost all uphill here.
Mile 7: 8:39 pace: 179HR.
All in all, a pretty good run. Ran a little hot at the end, but wanted to push it a bit when I was a little tired. Actually felt I had about 3 more miles in me at these paces, so overall pretty pleased. A little slower overall from where I thought I was, but not complaining today. And I was done by 7.
14 miler tomorrow.
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Before I was a high school cross country star I got my name in an issue or two of Nintendo Power for my Super Mario Kart prowess. Perhaps I can apply your logic to another potential career path...
Juxtatarot
Footballguy
Time for the weekly report:
Mon: 10.04/7:57/128
Tues: 10.08/7:03/145 Since I bailed on a long run with marathon pace miles the Saturday before, I felt a need to get in some miles at that pace. The 8 MP miles: 6:48/146, 6:48/150, 6:47/152, 6:49/154, 6:49/155, 6:46/156, 6:46/156, 6:46/156. Marathon pace is supposed to be 6:52 so I ran these too fast again but much closer this time. My pace yo-yo-ed more than one might think looking at the splits. I'm still having trouble locking into that pace. I felt OK throughout although it's certainly no easy effort. Heart rate was OK, I guess.
Wed: 7.43/7:45/129
Thurs: 14.09/7:21/136 My favorite run of the week. The weather was cool and I felt strong. I pushed the pace at times. For instance, 7:05 mile 6, 7:07 mile 11, 6:16 mile 12. I even made it through .43 of mile 13 at 5:45 pace before letting up after asking myself what in the world I was doing! You have a 20 miler planned in two days!
Fri: 6.04/7:55/124
Sat: 20.64/7:39/134. Suck index 140 to start, climbed to 150 by the end. Considering that, I'm happy with the run. I picked up the pace in the second half and the heart rate was much higher (well into the 140s).
Sun: 6.78/8:18/122
That totals 75.10 miles which is a weekly mileage PR. I think my previous high was 72 set sometime in early 2013. As pbm commented on Strava, I'm on pace for a 300 mile month. I have 258.80 miles now with 5 days to go. That will also be a mileage PR. I've also run every day since June 28 which is by far my longest streak.
All that said, I'm not sure where I want to go from here. I'm probably already pushing my luck with this volume and I'm concerned about breaking down. I also feel like I've been neglecting tempo and speed work.
Mon: 10.04/7:57/128
Tues: 10.08/7:03/145 Since I bailed on a long run with marathon pace miles the Saturday before, I felt a need to get in some miles at that pace. The 8 MP miles: 6:48/146, 6:48/150, 6:47/152, 6:49/154, 6:49/155, 6:46/156, 6:46/156, 6:46/156. Marathon pace is supposed to be 6:52 so I ran these too fast again but much closer this time. My pace yo-yo-ed more than one might think looking at the splits. I'm still having trouble locking into that pace. I felt OK throughout although it's certainly no easy effort. Heart rate was OK, I guess.
Wed: 7.43/7:45/129
Thurs: 14.09/7:21/136 My favorite run of the week. The weather was cool and I felt strong. I pushed the pace at times. For instance, 7:05 mile 6, 7:07 mile 11, 6:16 mile 12. I even made it through .43 of mile 13 at 5:45 pace before letting up after asking myself what in the world I was doing! You have a 20 miler planned in two days!
Fri: 6.04/7:55/124
Sat: 20.64/7:39/134. Suck index 140 to start, climbed to 150 by the end. Considering that, I'm happy with the run. I picked up the pace in the second half and the heart rate was much higher (well into the 140s).
Sun: 6.78/8:18/122
That totals 75.10 miles which is a weekly mileage PR. I think my previous high was 72 set sometime in early 2013. As pbm commented on Strava, I'm on pace for a 300 mile month. I have 258.80 miles now with 5 days to go. That will also be a mileage PR. I've also run every day since June 28 which is by far my longest streak.
All that said, I'm not sure where I want to go from here. I'm probably already pushing my luck with this volume and I'm concerned about breaking down. I also feel like I've been neglecting tempo and speed work.
Juxtatarot
Footballguy
Hang 10
Footballguy
Hang 10
Footballguy
Week 3 of marathon training complete.
Monday - OFF
Tuesday - 8/4 7:40 pace (172bpm). I talked about this run Tuesday. Suck index off the charts and I tried to hold current HM pace for 4 miles. 6:48(181), 6:55(186), 6:47(190) & 6:48(192)
Wednesday - 12.52 miles 9:08 pace (152bpm) Suck index still sucked.
Thursday - 5 mile recovery 9:51 (138bpm) Still hot.
Friday - 10.21 miles 9:12 pace (150bpm) Still sucky.
Saturday - 5 mile recovery 9:46 pace (138bpm) Finally a break in the heat but I still felt tired.
Sunday - 15.3 miles 8:36 pace (151bpm) Really nice morning for running and I was glad that I could pick up the pace a bit without my heart rate climbing too much. I'm happy.
56 miles
Overall, I'm happy with my week. I've ran slow but with a lot of control with regards to my heart rate and I'm looking forward to the payoff in the coming months. Tuesday night I am running a 5K. I'm interested to see what I can do on tired legs. That's 4 weeks in a row of 50 miles+.
Monday - OFF
Tuesday - 8/4 7:40 pace (172bpm). I talked about this run Tuesday. Suck index off the charts and I tried to hold current HM pace for 4 miles. 6:48(181), 6:55(186), 6:47(190) & 6:48(192)
Wednesday - 12.52 miles 9:08 pace (152bpm) Suck index still sucked.
Thursday - 5 mile recovery 9:51 (138bpm) Still hot.
Friday - 10.21 miles 9:12 pace (150bpm) Still sucky.
Saturday - 5 mile recovery 9:46 pace (138bpm) Finally a break in the heat but I still felt tired.
Sunday - 15.3 miles 8:36 pace (151bpm) Really nice morning for running and I was glad that I could pick up the pace a bit without my heart rate climbing too much. I'm happy.
56 miles
Overall, I'm happy with my week. I've ran slow but with a lot of control with regards to my heart rate and I'm looking forward to the payoff in the coming months. Tuesday night I am running a 5K. I'm interested to see what I can do on tired legs. That's 4 weeks in a row of 50 miles+.
pbm107
Footballguy
Week #1 of Pfitz 18/85
Mon: 5.1/8:36/130
Tues: 9.12/7:39/152 This was a 4 mile tempo run and it went well considering the suck index was in the 150s. The tempo miles: 6:25/162, 6:25/170, 6:26/173, and 6:21/175. I was uncomfortable but wasn't killing myself.
Wed: 12.08/8:00/141
Thurs: 6.15/8:21/137 I really had to hold back on this run, the legs wanted to go, but I wanted to treat this as a recovery per the plan. I expected to be tired based on the previous two days, but I was ready to run.
Fri: 10.67/7:51/141 Favorite run of the week as the conditions were perfect. For the first time ever I am accidentally running a lot of sub 8 minutes at a low HR.
Sat: 6.26/8:33/127
Sun: 17/8:01/140 The numbers don't really show it but this wasn't as easy as it should have been. A good friend was in town last night and I drank more than I should have, so I was hungover and working on four hours of sleep. The buffalo chicken pizza was a bad choice as well, 2 bathroom stops needed.
66.4 miles total for the week.
I like how thing are going so far, looking forward to seeing how the Marathon Pace run goes next week.
Mon: 5.1/8:36/130
Tues: 9.12/7:39/152 This was a 4 mile tempo run and it went well considering the suck index was in the 150s. The tempo miles: 6:25/162, 6:25/170, 6:26/173, and 6:21/175. I was uncomfortable but wasn't killing myself.
Wed: 12.08/8:00/141
Thurs: 6.15/8:21/137 I really had to hold back on this run, the legs wanted to go, but I wanted to treat this as a recovery per the plan. I expected to be tired based on the previous two days, but I was ready to run.
Fri: 10.67/7:51/141 Favorite run of the week as the conditions were perfect. For the first time ever I am accidentally running a lot of sub 8 minutes at a low HR.
Sat: 6.26/8:33/127
Sun: 17/8:01/140 The numbers don't really show it but this wasn't as easy as it should have been. A good friend was in town last night and I drank more than I should have, so I was hungover and working on four hours of sleep. The buffalo chicken pizza was a bad choice as well, 2 bathroom stops needed.
66.4 miles total for the week.
I like how thing are going so far, looking forward to seeing how the Marathon Pace run goes next week.
Yeah I'd say things are progressing well for you, PBM.
FUBAR
Footballguy
Strava might be the devil. Felt pretty good about this morning's ride, then saw I got 2nd place (out of 63) all-time on a 9.1 mile segment, by 3 #######' seconds. Same speed - 21.8mph, but the other guy went 25:04, I went 25:07. HR was 147 for that portion and the SI was ~150, so there's that. Also, that guy has over 6,000 miles this year riding but apparently doesn't run.
For the week:
M: 10 minutes rower, 45 minutes weight training
T: 1 hour swim
W: Rest day for the Army's required health assessment (good news, the nurse said I'm "relatively healthy")
T: 1 hour ride, 3 minute intervals
F: easy 3 mile run (8:15 / 145)
S: 30.4 mile ride (19.2 mph / 141)
S: 36.9 mile ride (20.5 / 151), 2 mile run (7:12 / 170) ETA: 1.6 mile mow, just over an hour so huge improvement there
For the week:
M: 10 minutes rower, 45 minutes weight training
T: 1 hour swim
W: Rest day for the Army's required health assessment (good news, the nurse said I'm "relatively healthy")
T: 1 hour ride, 3 minute intervals
F: easy 3 mile run (8:15 / 145)
S: 30.4 mile ride (19.2 mph / 141)
S: 36.9 mile ride (20.5 / 151), 2 mile run (7:12 / 170) ETA: 1.6 mile mow, just over an hour so huge improvement there
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beer 30
Footballguy
Slaying the stereotypes one by one
ChiefD
Footballguy
Well, I feel like a total loser posting my weekly results with juxt, pbm, hang10, and fubar kicking ###, but here goes:
Week 7 in the books.
Monday: Rest
Tuesday: 4.11 mile run. 10:02 pace. 150HR.
Wednesday: 7.31 mile run. 9:18 pace. 165HR. Sort of a combo pace run. Was going to be a tempo run, but felt good and just ran.
Thursday: 5.01 mile run. 10:33 pace. 152HR
Friday: Rest
Saturday: 7 mile pace run. 9:11 pace. 169HR.
Sunday: 14.03 mile run. 11:19 pace. 152HR. Suck index was 151 at 6AM, and it rained the moment I walked out the door until about the 8 mile mark. Tough run. But made it through. My longest distance ever, so that's something I guess.
37.46 miles for the week. Not feeling great mentally at the moment. The suck index part is just getting frustrating I guess. Been brutal here for a month, and even at 6AM it sucks. Suck index can suck it.
Week 7 in the books.
Monday: Rest
Tuesday: 4.11 mile run. 10:02 pace. 150HR.
Wednesday: 7.31 mile run. 9:18 pace. 165HR. Sort of a combo pace run. Was going to be a tempo run, but felt good and just ran.
Thursday: 5.01 mile run. 10:33 pace. 152HR
Friday: Rest
Saturday: 7 mile pace run. 9:11 pace. 169HR.
Sunday: 14.03 mile run. 11:19 pace. 152HR. Suck index was 151 at 6AM, and it rained the moment I walked out the door until about the 8 mile mark. Tough run. But made it through. My longest distance ever, so that's something I guess.
37.46 miles for the week. Not feeling great mentally at the moment. The suck index part is just getting frustrating I guess. Been brutal here for a month, and even at 6AM it sucks. Suck index can suck it.
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Juxtatarot
Footballguy
Of course it is! Congrats! These weekly long run are going to be the hardest part of training for your first marathon but they are so important. Keep up the good work!
Hang 10
Footballguy
Running further than you ever have before was the most satisfying part of training for my first marathon. Take pride in those accomplishments, Chiefs!
Hang 10
Footballguy
Nigel
Footballguy
tri-man 47
Footballguy
Great training, guys!! I hope to be back in full action soon enough and joining you. Juxt, give yourself a rest week soon ..lower mileage, and a day or two off. You know you should ...don't resist it to keep hitting new peak numbers.
I got up to our Michigan cottage for a quick day yesterday and slipped in a nice lake swim this a.m. (22 minutes across the lake). Two new fans: I walked around the lake and was about to enter the water for the swim back, when a lady behind me said "we were just talking about you." She was sitting on her porch with her two boys, ages 5 and 3, maybe. The oldest had just asked if anyone ever swims across the lake ..then I appear. She remembered me from previous swims. After a quick chat, I waded in, finished with the wetsuit and goggles and, before taking off, turned to look. The boys were standing at the edge of their porch, watching the crazy old man prepare to launch. Beautiful day for it! Warm, sunny, and the lake calm as could be.
I got up to our Michigan cottage for a quick day yesterday and slipped in a nice lake swim this a.m. (22 minutes across the lake). Two new fans: I walked around the lake and was about to enter the water for the swim back, when a lady behind me said "we were just talking about you." She was sitting on her porch with her two boys, ages 5 and 3, maybe. The oldest had just asked if anyone ever swims across the lake ..then I appear. She remembered me from previous swims. After a quick chat, I waded in, finished with the wetsuit and goggles and, before taking off, turned to look. The boys were standing at the edge of their porch, watching the crazy old man prepare to launch. Beautiful day for it! Warm, sunny, and the lake calm as could be.
Hang 10
Footballguy
SFBayDuck
Footballguy
Good weeks in here fellas! Juxt, I agree with Tri - once you push through the end of July and hit those PRs (because of course you will), let all those training gains sink in and scale back a bit for a week. Improvement really happens during recovery.
I had three days of business travel and hosted a little get together here at the house yesterday that I had to help prepare for, so I only got in four days of running this week. That being said, pretty happy getting just over forty miles with 5,700'+ of climbing for the week. Capped it off with 21 miles and 3,500' this morning, chasing the sun up Mt. Burdell by heading up one side, down the other, then back up and down again. Then recovered with a couple dozen oysters and some wine out at the beach - pretty nice Sunday.
I had three days of business travel and hosted a little get together here at the house yesterday that I had to help prepare for, so I only got in four days of running this week. That being said, pretty happy getting just over forty miles with 5,700'+ of climbing for the week. Capped it off with 21 miles and 3,500' this morning, chasing the sun up Mt. Burdell by heading up one side, down the other, then back up and down again. Then recovered with a couple dozen oysters and some wine out at the beach - pretty nice Sunday.
Ned
Footballguy
Sheesh, I just burned through all my likes in the last page. Awesome stuff going on in here. Like pbm said, I think this fall is going to be pretty epic with all this solid summer training. 
juxt - Fantastic week, man. Your times + mileage are crazy good. Just listen to your body, but don't be paranoid either. Pushing through these new highs will make you so much stronger down the road.
Hang10 - Funny I guess I got used to you running in the 50s now, but after you said this was 4 weeks in a row of 50+ I realized I had forgotten you're not used to this stupid stuff (slow/high mileage). Good work!!
pbm - Holy ####, you're destroying it already. That tempo run is sick!
ChiefD - Don't let the heat beat you down. It sucks and we're all going through it to varying degrees. It'll make you that much stronger come October. Fall is called PR season for a reason... Congrats on the new mileage PR!
FUBAR - Strava is so dangerous with those segments - just ask juxt. @ 'relatively healthy'. What was your HR on the mow????
SteveC - Gotta give you a shout out... what a treat it is to watch your workouts on strava. Inspiring stuff. Can't wait to see how this cycle turns out.
Duck - Funny I was just thinking about you and your climbing this morning as I was running some "hills". The stuff you climb makes my little 40' jaunts seem like a pimple. 3500' is mind boggling to me.
juxt - Fantastic week, man. Your times + mileage are crazy good. Just listen to your body, but don't be paranoid either. Pushing through these new highs will make you so much stronger down the road.
Hang10 - Funny I guess I got used to you running in the 50s now, but after you said this was 4 weeks in a row of 50+ I realized I had forgotten you're not used to this stupid stuff (slow/high mileage). Good work!!
pbm - Holy ####, you're destroying it already. That tempo run is sick!
ChiefD - Don't let the heat beat you down. It sucks and we're all going through it to varying degrees. It'll make you that much stronger come October. Fall is called PR season for a reason... Congrats on the new mileage PR!
FUBAR - Strava is so dangerous with those segments - just ask juxt.
@ 'relatively healthy'. What was your HR on the mow????SteveC - Gotta give you a shout out... what a treat it is to watch your workouts on strava. Inspiring stuff. Can't wait to see how this cycle turns out.
Duck - Funny I was just thinking about you and your climbing this morning as I was running some "hills". The stuff you climb makes my little 40' jaunts seem like a pimple. 3500' is mind boggling to me.
Ned
Footballguy
Turned the corner this week... The weather breaking on Wednesday sure helped.
Mon AM: 8.09mi MLR @ 8:08/144. Started out strong, but the 153SI caught up to me.
Mon PM: 4mi recovery @ 9:32/129. Too hot outside, so ran on the treadmill.
Tue: 5mi recovery @ 8:50/131
Wed AM: 10.1mi with 5LT @ 6:39/172. Already posted about it - need to reset my expectations.
Wed PM: 3.28mi recovery @ 10:48/119. Wanted to run again, but wasn't sure. My sister came over and wanted to go for a run so I ran with her. This was crazy refreshing.
Thu: 15.09mi MLR @ 8:04/143. Odd run. I was dog tired, but strong. I got sick of grinding at mile 13 and picked it up to just get home.
Fri AM: 6.02mi recovery @ 9:14/131
Fri PM: 14.77mi recovery ride @ 17.2mph/136. Really gotta get this bike fit to me. Got really uncomfortable at the end.
Sat: 20.09mi LR @ 8:04/148. Destroyed this run. Ran my "hilly" route up past my mom's old house. When I hit the turn around point at mile 12 (top of the hills), I strongly considered going further before heading back. Decided to stay the course and just pick it up at mile 15 if I still felt good. I felt amazing at 15 so I gradually picked it up. By the time I hit mile 20, I was almost at HM pace. Got carried away, but screw it. That was fun! First 15 @ 8:08/144 Last 5 @ 7:49/156.
Sun: 7.13mi recovery @ 9:10/127. Crazy good.
78.84mi runng, 14.77mi riding for the week (just under 12 hrs of training). Coming out of a long week feeling this strong is a great sign.
Mon AM: 8.09mi MLR @ 8:08/144. Started out strong, but the 153SI caught up to me.
Mon PM: 4mi recovery @ 9:32/129. Too hot outside, so ran on the treadmill.
Tue: 5mi recovery @ 8:50/131
Wed AM: 10.1mi with 5LT @ 6:39/172. Already posted about it - need to reset my expectations.
Wed PM: 3.28mi recovery @ 10:48/119. Wanted to run again, but wasn't sure. My sister came over and wanted to go for a run so I ran with her. This was crazy refreshing.
Thu: 15.09mi MLR @ 8:04/143. Odd run. I was dog tired, but strong. I got sick of grinding at mile 13 and picked it up to just get home.
Fri AM: 6.02mi recovery @ 9:14/131
Fri PM: 14.77mi recovery ride @ 17.2mph/136. Really gotta get this bike fit to me. Got really uncomfortable at the end.
Sat: 20.09mi LR @ 8:04/148. Destroyed this run. Ran my "hilly" route up past my mom's old house. When I hit the turn around point at mile 12 (top of the hills), I strongly considered going further before heading back. Decided to stay the course and just pick it up at mile 15 if I still felt good. I felt amazing at 15 so I gradually picked it up. By the time I hit mile 20, I was almost at HM pace.
Got carried away, but screw it. That was fun! First 15 @ 8:08/144 Last 5 @ 7:49/156.Sun: 7.13mi recovery @ 9:10/127. Crazy good.
78.84mi runng, 14.77mi riding for the week (just under 12 hrs of training). Coming out of a long week feeling this strong is a great sign.
pbm107
Footballguy
Awesome week Ned, just a reminder to listen to your own advice. Be careful, it looks like you have only 4 weeks to go before your taper. I like this tweet by Greg McMillan:
"The fitter you are, the more careful you must be in training. Too often, the engine breaks the chassis. Respect the chassis."
"The fitter you are, the more careful you must be in training. Too often, the engine breaks the chassis. Respect the chassis."
