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Ran a 10k - Official Thread (7 Viewers)
- Thread starter Ned
- Start date
AAABatteries
Footballguy
What’s the reason for not letting more runners in? If it’s that popular why not let more folks get the chance to run it?
-OZ-
Footballguy
Zasada
Footballguy
Their permit only allows that many racers. It goes back to the beginning of the race.
MAC_32
Footballguy
Duck can provide better details, but I dont think the permit issues happened until after the race had been going for years. They were grandfathered in, but could no longer increase the number of participants.
AAABatteries
Footballguy
tri-man 47
Footballguy
It’s a lot of single track trail with a lot of cutbacks on the sides of some nasty mountains. Not a lotta room for a big number of runners.
Juxtatarot
Footballguy
I’ve run four days in a row. That’s a lot considering I’ve only run once or twice a week since my marathon in early October. I’m off work for a week (midweek to midweek) due to taking some use them or lose them days. I’ll continue running at levery day through Wednesday at least.
I’ve always lost fitness incredibly quickly. If I take a few days off, I feel like I’m set back a week or two. With this massive amount, I’m in as worse shape as I can remember in recent years. You may have noticed I ran a Turkey Trot 5K. I think my time was my worst ever even though my heart rate got over 170 — something that can’t happen in a 5K unless I’m out of shape. Pace was on the bad end of where tempo pace should be.
My right hamstring was a mess on my first run after the marathon. I’m not sure if it was due to that run or the marathon. It’s healed some but not totally. I also have pain in my adductor (that I’ve had since maybe January), upper hamstring/lower glut area and lower abdomen (those off and on since February). The adductor pain hasn’t really gone away but the rest of those were reduced when I was going through physical therapy during marathon training. I had hoped that time off would heal me but, overall, things have been worse. I read an article about how runners can be better off running through mild hamstring strains since it helps keep things loose so part of what I’m doing this week is seeing how that work with all of this. Pain is better after the first couple miles. We’ll see.
Wow, did anyone read all that? Long post.
I’ve always lost fitness incredibly quickly. If I take a few days off, I feel like I’m set back a week or two. With this massive amount, I’m in as worse shape as I can remember in recent years. You may have noticed I ran a Turkey Trot 5K. I think my time was my worst ever even though my heart rate got over 170 — something that can’t happen in a 5K unless I’m out of shape. Pace was on the bad end of where tempo pace should be.
My right hamstring was a mess on my first run after the marathon. I’m not sure if it was due to that run or the marathon. It’s healed some but not totally. I also have pain in my adductor (that I’ve had since maybe January), upper hamstring/lower glut area and lower abdomen (those off and on since February). The adductor pain hasn’t really gone away but the rest of those were reduced when I was going through physical therapy during marathon training. I had hoped that time off would heal me but, overall, things have been worse. I read an article about how runners can be better off running through mild hamstring strains since it helps keep things loose so part of what I’m doing this week is seeing how that work with all of this. Pain is better after the first couple miles. We’ll see.
Wow, did anyone read all that? Long post.
gianmarco
Footballguy
Hi, welcome to the thread.
Of course it was read. So sorry you are still hurting and hope you can get out there consistently again. It's been great seeing your runs the last few days.
ChiefD
Footballguy
Here’s the thing. You run A LOT. And have for as long as I can remember in this thread. At some point your body has to say:
”whoa man, gimme a break here.”
And this may be what you are dealing with. You are such a cyborg with running - you are like a machine just producing over and over and over and over and over.
Sometimes it is ok to shut down the machine. I know for you mentally, this is pretty much a no way, no how....but this may be what you are dealing with. And that is ok. Your base is so damn impressive that you would bounce back pretty quick if you decide to rest.
Juxtatarot
Footballguy
What annoys me most is my resting heart rate when I sleep is almost 10 beats higher than it was.
Marijuana is legal in Illinois on January 1. That used to be my drug of choice in my younger days but I mostly stopped as I aged and no longer hung around potheads. It will be fun to revisit that and see if it helps with the aches and pains.
ChiefD
Footballguy
I remember something a good friend of my told me as he aged. Which is...things just hurt for no reason.
And this is true. I’ve noticed this every year since I turned 40. Stuff just hurts. Or is sore. But the good thing is, some of these aches and pains occur because we are active. And that’s a good thing.
At this point, I know every day I am going to hurt from something. Muscles, my stomach, headaches....whatever. It’s part of the process of living.
Getting old sucks balls.
tri-man 47
Footballguy
You had me at "I've run ..."
I think a big part of your mistake here is ramping up to four consecutive days after the sporadic runs since the marathon. I feel you'd be better served with three days a week (~ every other day) until your body feels ready for more. Use the alternating days for stretching, yoga, massage/roller, etc. I believe easy-paced running through minor injuries can be helpful as it increases the blood flow.
tri-man 47
Footballguy
-OZ-
Footballguy
Yep
Way too often many of us don't do this.
You'll get your mojo back. Or maybe do something else for a bit?
How many times have we thought about other hobbies or activities that we don't have time for, which we would if we didn't run/bike nearly as much?
Just speaking for myself, I know I'd really like to get more into hiking, kayaking, SUP, etc, I feel better after lifting, but the next race consumes us.
Taking some time off, whether that's a month or longer, is a good thing.
I know I'm looking forward to my next few races, but really glad the next isn't until Feb 29. Gives me the rest of December to do what I want before even really thinking about "training".
(It's not quite the same thing, but really, take the rest your body is demanding)
belljr
Footballguy
So question - I asked about distance and speed before - but this is a little bit different
My first goal was to run "5k". I did that. The last part of it was brutal - I know someone else mentioned maybe going for 4 when comfortable.
I know there is not "set right" answer but
Would it be better to stay in the 2-2.5 mile range working on my "speed/stamina" or stay in the 3-4 range most of the time?
I know the answer is run as much as i can comfortably but I want to get to around a 10 minute mile would be a good goal to shoot for. I dont have plans to run any marathons or anything in the near future.
My first goal was to run "5k". I did that. The last part of it was brutal - I know someone else mentioned maybe going for 4 when comfortable.
I know there is not "set right" answer but
Would it be better to stay in the 2-2.5 mile range working on my "speed/stamina" or stay in the 3-4 range most of the time?
I know the answer is run as much as i can comfortably but I want to get to around a 10 minute mile would be a good goal to shoot for. I dont have plans to run any marathons or anything in the near future.
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gianmarco
Footballguy
Famous last words.
I would appreciate it if you're going to quote me you give me credit.
The Iguana
Footballguy
Since right now your goal is to just get in better shape, I'd highly recommend doing what you find to be "most fun" or "most rewarding" or maybe "least unenjoyable"? There's no "one way" to do it and there are lots of different answers - heck , if your goal were to run a marathon, there are about 807 different plans and theories out there on the best way to do it.
When I started, I had a goal of losing weight but also was planning to try to simply finish a half marathon (no real time goal) with a friend of mine. I started by basically running about 2 to 2.5 miles a day 2 or 3 days a during the week and then on Saturday would do a 5k - I didn't try for a specific time, just a pace I could maintain throughout. After a few weeks as I didn't hurt "as bad", I did 2.5 to 3 miles during the week and then one day per weekend I would stretch a little further distance (4, 5, 6 miles, etc).
I'd imagine a lot of people here by default would say "further slower is better" but I think it really depends on what you want to accomplish. I'd probably say that once 2 or 2.5 starts to feel comfortable that you would be well suited to start to try to make 3-4 feel comfortable. From there you will be running marathons before you know it!
MAC_32
Footballguy
I do not recommend anything related to speed until at least spring. By moving slowly and just running further you'll improve anyway - and at much less risk of injury. For now, stay in the 2-3 mile range and keep it comfortable. Then try and run for an extra few minutes once per week. That'd get that one run up to 3.5 this week and 4 next week. I'm sure it'll be difficult to get out much around Christmas, so to steal a line from my own training goals for that week ' just move, dammit.' That'll represent a good reassessment point though. Shifting focus to sustaining the length of your long run and increasing a normal run is one option, but not something to give much thought to until you get to the end of the month still in one piece.
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gianmarco
Footballguy
MAC_32
Footballguy
The Iguana
Footballguy
Going to go back to this... read it on Friday but that was "annual Christmas shopping date day" with my wife so couldn't respond...
July 13th was the first time I ever went longer than probably 10 or 11 that wasn't part of an organized HM - I did 13.1 on my own that day and July 27th was the first time I ever did more that 13.1 ever, so my memory is relatively decent on what it was like to start to go further...
In my opinion, the toughest part about going further is the mental aspect. There's something "fun" at the start of a run that you know will be "a new personal best" for distance. It doesn't take long to realize, "This is going to take for-freaking-ever!" The physical part - where your HR is, what your legs feel like, do you cramp up - all will vary based on weather, nutrition, pace, even mental attitude, IMO. And a lot of it involves knowing your body. You've done a ton of work running by HR and you had the recent experience of @gruecd helping you to push your self to your limit. So, you have a great base of knowing what your body can do and what your body feels like under various levels of stress.
So, taking that knowledge and assuming that you are well fueled (before and during) AND assuming the weather is reasonable (not 99 or -12), AND assuming you are running a sustainable pace, the first thing that is going to go is your mind. When you go out to run more than 13.1, your mind will tell you "this is ridiculous" somewhere well short of 13.1. But then as you get close to 13.1, you will be like "hey, I'm really doing this!" and get a pick me up. Then you will hit a point that is both physically and mentally brutal! My notes on strava for my 16 miler on 7/27 talk about 15 and 16 being "quite that battle of mind and body". My HR slowly crept up the entire run and was in the "danger zone" at the end. I don't quite recall what my legs felt like but I'm sure they weighed about 400 pounds each or something. So, for me it was HR, and mind, and legs - but no cramping.
So, for me, if I am going at a consistent pace, my HR tends to slowly creep up - so that becomes a factor. In the marathon, I cramped up twice - I still think part of it was nutrition - I could have done a better job, particularly with regards to electrolytes, IMO.
But, the biggest challenge will absolutely, positively, without a single doubt, will 100% be mental. There were physical issues for me - and I might have been a little overly aggressive on pace early. But with every run I did that was a "new record distance", there always comes a point where there is a brief elation of hitting the new record, followed by the mental battle to finish those last couple of miles that you have never done before.
That said, take everything here seriously but don't dwell on it. You want to have a healthy respect for what you are undertaking. You do not want a debilitating fear. You've read all the warnings, you've seen the race reports. You know what can happen - both good and bad. Respect the race but don't fear it. As you do your training, pay attention to your body. You will know what you can do physically. It's just a matter of being to battle your mind that will make you question yourself repeatedly.
gianmarco
Footballguy
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pbm107
Footballguy
Rehoboth Beach Marathon
Background
My goal for this year was to PR for the half marathon distance so my training in the spring and fall was focused on that. My progress in the marathon has kind of stalled the past few years and my plan of attack was to address my weakness as a runner, the half marathon distance. Once I showed some progress in half distance I’d be more aggressive in the marathon.
During my half marathon training I had intended on running 16 mile long runs on the weekend, but I ended up running shorter than that because the half training was so grueling. I ended up running my 2nd fastest half marathon which was disappointing.
Going into the marathon I wasn’t sure what I wanted to do, fun run it, pace my sister, or race it. When @MAC_32 mentioned in here that he was looking to qualify for and run Boston 2020 I decided to try to run a BQ time. My BQ time was 3:10 but I wanted to give myself some margin so I targeted 3:05.
Race Logistics
We stayed at a hotel less than a half a mile from the start, so that was great. We left the hotel at 6:45 for a 7 AM start. Ideal situation.
The Race
I was wearing a pace band for a 3:05 marathon which was 7:03 pace. I had considered running the first couple miles slightly slower than goal pace, but I was super comfortable running the first two miles at 7:03 and 7:00.
Miles 3-6
Around this time period I ended up in a group of 5 runners and we were working well together. According to my watch my splits were 7:03, 7:02, and 7:02 for miles 3-5, but I noticed that my watch was going off about 15-20 secs before the mile markers. I snuck a peek at my HR a few times during this period and saw that I was comfortably below 160 at this point, this was a good sign as in my successful marathons I averaged 163-167. My watch had mile 6 at 7:07 and the fact that my watch clicked 15-20 secs before the mile marker I decided I need to leave the group if I wanted to get back on 3:05 pace.
Miles 7-13.1 (6:56, 6:54, 6:59, 6:58, 7:03, 7:07, and 7:02)
This isn’t a big race and I ran this section completely on my own. I could see people in the distance but didn’t catchup to anyone. I was able to get back on 3:05 pace according to my pace band by mile 10. I felt good and my HR was never over 160. Once I got to 13 mile marker my watch and the mile marker were synced up for the first time. I crossed the 13.1 at 1:32:03, 27 seconds ahead of plan. At the time this was a big lift for me as I felt good and was now slightly ahead of plan, but now looking back it is likely that the first 12 mile markers were accurate and the 13 mile marker and half marker was off.
Miles 14-16 (7:05, 7:02, and 7:00)
Here a female runner in my group from earlier caught up to me, asked me what my goal was and she had the same goal. We ran together during this stretch which was helpful, she was from the Philadelphia area as well and we have run a bunch of the same races.
Mile 17-19 (7:00, 7:00, and 7:02)
Somewhere at this point the female stopped for water and I didn’t. I assumed she would catch back up with me but she didn’t. Here we running on the roads and I was doing my best to stay relaxed. I noticed that I was working hard than before and when I check at my HR I was happy to see that it was below 163.
Miles 20-22 (7:13, 7:32, and 7:38)
About a half a mile into mile 20 we got back on the trials. This is my biggest complaint about this course. Here you had marathoner and half marathoners running in the same section of narrow trails in both directions. The half marathoners are mostly walking and there were many near collisions between marathoners passing them as marathoners were running out and back. I found running on the trail to be difficult in mile 20 and when that mile was off pace I wasn’t sure if it was because I was tiring or the trail. Mile 21 I knew I was in trouble and I my focus was to get to the turnaround point at mile 22.25.
Miles 23-25 (8:15, 8:19, 9:00)
Survival mode, trying to get off this damn course.
Mile 26 (9:27)
I got to the water stop just past the 25 mile marker and stop for 2 Gatorades and I see my buddy Art. He is one of my running mentors who isn’t running this race because he’s injured. He ran with me the last mile and this was huge, because I didn’t want to look like a ##### in front of him. Somewhere here I realized that I was now at risk of having my slowest marathon ever (my first and slowest is 3:14:06). I did everything in my power to finish ahead of that time because I felt like I would have disrespected that effort I gave in that first marathon if I finished slower than that. Over the last 0.2 I was covered it at 8:16 pace to finish in 3:13:40. I wouldn’t have broken 3:14 without Art.
This was a tough day for me but it wasn’t a surprise. I didn’t put in the necessary distance for marathon success. I am not sure where I will go from here. It might seem strange to runners new to this thread but I initially was the guy that ran mostly long slow distance without running enough quality. The last two years I have been running more quality and not a lot of long slow running. I am not sure exactly how I am going to move forward, but I am leaning towards bringing some more balance to my training. Thanks for all the support in this thread and the race day tracking.
Background
My goal for this year was to PR for the half marathon distance so my training in the spring and fall was focused on that. My progress in the marathon has kind of stalled the past few years and my plan of attack was to address my weakness as a runner, the half marathon distance. Once I showed some progress in half distance I’d be more aggressive in the marathon.
During my half marathon training I had intended on running 16 mile long runs on the weekend, but I ended up running shorter than that because the half training was so grueling. I ended up running my 2nd fastest half marathon which was disappointing.
Going into the marathon I wasn’t sure what I wanted to do, fun run it, pace my sister, or race it. When @MAC_32 mentioned in here that he was looking to qualify for and run Boston 2020 I decided to try to run a BQ time. My BQ time was 3:10 but I wanted to give myself some margin so I targeted 3:05.
Race Logistics
We stayed at a hotel less than a half a mile from the start, so that was great. We left the hotel at 6:45 for a 7 AM start. Ideal situation.
The Race
I was wearing a pace band for a 3:05 marathon which was 7:03 pace. I had considered running the first couple miles slightly slower than goal pace, but I was super comfortable running the first two miles at 7:03 and 7:00.
Miles 3-6
Around this time period I ended up in a group of 5 runners and we were working well together. According to my watch my splits were 7:03, 7:02, and 7:02 for miles 3-5, but I noticed that my watch was going off about 15-20 secs before the mile markers. I snuck a peek at my HR a few times during this period and saw that I was comfortably below 160 at this point, this was a good sign as in my successful marathons I averaged 163-167. My watch had mile 6 at 7:07 and the fact that my watch clicked 15-20 secs before the mile marker I decided I need to leave the group if I wanted to get back on 3:05 pace.
Miles 7-13.1 (6:56, 6:54, 6:59, 6:58, 7:03, 7:07, and 7:02)
This isn’t a big race and I ran this section completely on my own. I could see people in the distance but didn’t catchup to anyone. I was able to get back on 3:05 pace according to my pace band by mile 10. I felt good and my HR was never over 160. Once I got to 13 mile marker my watch and the mile marker were synced up for the first time. I crossed the 13.1 at 1:32:03, 27 seconds ahead of plan. At the time this was a big lift for me as I felt good and was now slightly ahead of plan, but now looking back it is likely that the first 12 mile markers were accurate and the 13 mile marker and half marker was off.
Miles 14-16 (7:05, 7:02, and 7:00)
Here a female runner in my group from earlier caught up to me, asked me what my goal was and she had the same goal. We ran together during this stretch which was helpful, she was from the Philadelphia area as well and we have run a bunch of the same races.
Mile 17-19 (7:00, 7:00, and 7:02)
Somewhere at this point the female stopped for water and I didn’t. I assumed she would catch back up with me but she didn’t. Here we running on the roads and I was doing my best to stay relaxed. I noticed that I was working hard than before and when I check at my HR I was happy to see that it was below 163.
Miles 20-22 (7:13, 7:32, and 7:38)
About a half a mile into mile 20 we got back on the trials. This is my biggest complaint about this course. Here you had marathoner and half marathoners running in the same section of narrow trails in both directions. The half marathoners are mostly walking and there were many near collisions between marathoners passing them as marathoners were running out and back. I found running on the trail to be difficult in mile 20 and when that mile was off pace I wasn’t sure if it was because I was tiring or the trail. Mile 21 I knew I was in trouble and I my focus was to get to the turnaround point at mile 22.25.
Miles 23-25 (8:15, 8:19, 9:00)
Survival mode, trying to get off this damn course.
Mile 26 (9:27)
I got to the water stop just past the 25 mile marker and stop for 2 Gatorades and I see my buddy Art. He is one of my running mentors who isn’t running this race because he’s injured. He ran with me the last mile and this was huge, because I didn’t want to look like a ##### in front of him. Somewhere here I realized that I was now at risk of having my slowest marathon ever (my first and slowest is 3:14:06). I did everything in my power to finish ahead of that time because I felt like I would have disrespected that effort I gave in that first marathon if I finished slower than that. Over the last 0.2 I was covered it at 8:16 pace to finish in 3:13:40. I wouldn’t have broken 3:14 without Art.
This was a tough day for me but it wasn’t a surprise. I didn’t put in the necessary distance for marathon success. I am not sure where I will go from here. It might seem strange to runners new to this thread but I initially was the guy that ran mostly long slow distance without running enough quality. The last two years I have been running more quality and not a lot of long slow running. I am not sure exactly how I am going to move forward, but I am leaning towards bringing some more balance to my training. Thanks for all the support in this thread and the race day tracking.
ChiefD
Footballguy
I can only imagine what it was like running through this. I got chills reading it, just thinking about the kids that are in there every day fighting. Some that fight through it and win, and those that don't. Truly emotional I am sure.-OZ- said:
So cool for you to run this race and raise some funds. And then execute a great race. Well done.
ChiefD
Footballguy
I love your report for two reasons:
1. Early on you went for it. And gave it an honest effort to come in a 3:05.
2. The bolded above. I can only imagine the mental fortitude to realize that you weren't going to hit 3:05, and then just wanted off the course, to then having the mental strength to say: "Eff this, I have a goal here I can still attain." And then you pulled it off. That's a hell of a win in my book.
The Iguana
Footballguy
Was looking for something else and came across this again. Can never be bumped enough, IMO.
Juxtatarot
Footballguy
I was thinking about this. Your most consistent period of racing the 10-mile to marathon distances was the fall of 2015 through spring 2016. I think you were following Pfitzinger schedules then. I think that kind of mix might be better. If I recall correctly, you moved to more long and slow after this period and than later to more aggressive such as Hanson’s. Alternatively I would love to see you try the Juxt scheduleless method once but I guess that’s not really your style.
The Iguana
Footballguy
ChiefD
Footballguy
MAC_32
Footballguy
xulf
Footballguy
@-OZ- @bushdocda @pbm107
Thank you all for putting up the race reports. It looks like there were some good moments and not so great moments...but as a new runner, these things are so fantastic to read. Lots of amazing insights and the fight shown to get through these races shows you all are some BMFs!
Thank you all for putting up the race reports. It looks like there were some good moments and not so great moments...but as a new runner, these things are so fantastic to read. Lots of amazing insights and the fight shown to get through these races shows you all are some BMFs!
Juxtatarot
Footballguy
It’s hard to explain but here are some of my principles for marathon training:
Don’t have a rigid schedule. Have a general idea of what you want to do for the week but be flexible (even mid run) based on how you feel, the weather, or other factors that influence your life.
Long run once a week as well as at least one medium distance run (10-15 miles). Once you start feeling up to it (might take several weeks) try to run either a longer tempo run (4 to 8 tempo miles) at near race effort or make the long run be a fast finish or progression once a week. The rest are easy shorter runs. (I usually do 6 miles or so).
Most importantly, besides tempo or faster long runs, usually let the pace pick you. This is my most important principle. I like to run at the pace where it would start being hard if I would ran faster but annoyingly boring to run slower. I believe this is the pace that my body is telling me to run at and it knows more than my mind or what I might read from others. Also, if you feel like picking it up the last few miles occasionally to challenge yourself, go you it.
View marathon training as a chance to set PRs at other distances. This can give confidence to those of us that continually need it.
The Iguana
Footballguy
I like the sound of this - all of it! It's pretty close to how I've gone so far and it works for me... One of my big goals for next year will be to increase mileage, namely with a mid-week longer run to go with the weekend long run, which would then put me very much on this plan. Flexibility is big for me and the ability to run a lot of runs at what feels good/fun rather than to an exact specification is highly desirable.
Reading here sometimes makes me feel like I'm doing something "wrong" by not being all in on a specific plan. Now I can just say I'm on the @Juxtatarot plan and feel good about it!
MAC_32
Footballguy
Plans can be helpful, but they're not necessary. As someone else that doesn't really follow a plan I endorse (considering) not doing one. I mentioned upstream 'just move dammit' is my plan around Xmas/New Years. Another phase is labeled '2 weeks of hell.' And there is very little else currently documented during either of those phases - or any of them beyond my current one. Experience helps, but I think you need to just be comfortable making mistakes then treating them as learning opportunities...so long as you have strong self assessment skills anyway. Without them I think your risk of injury is higher than if you follow a plan. With them and I think long term you'll benefit, even if you experience some hiccups between now and whenever it all clicks.Reading here sometimes makes me feel like I'm doing something "wrong" by not being all in on a specific plan. Now I can just say I'm on the @Juxtatarot plan and feel good about it!
Test your limits, but above all else - stay healthy. That's (almost) always priority #1.
The Iguana
Footballguy
Staying healthy is #1 priority - I'm doing this to be healthier not hurt myself or anything.
That said, I'm kind of a "rule follower". I actually need to have some kind of plan. One of the good things about when I was doing crossfit, once I fully "bought in", was that you show up to the gym and there is a workout on the board and you just "go do it" no matter how bad it looks like it would suck. Right now I'm kind of pseudo doing the classes there but I'm not "all-in" so if I get the email and see some workout that doesn't sound fun, I can fairly easily justify skipping it - I actually kind of did that today.
Same kind of thing was true in high school - during the off-season, I never put in anywhere close to the work that I should have. But come regular season when coach would give us the daily routine, I would likely whine and complain about the requirements, but I would do the work. So, I kind of need a target to shoot for. And I have to commit myself to doing it. If I had a coach dictating work every day (and I had the time to do it every day), I'd whine and complain but do the work.
That said, the nature of doing this "on my own", I'm way more committed to doing this stuff than I have been any other workout routine than I ever have been in my life. This has (so far) been a real "lifestyle change" rather than some passing fad. I still have some low moments where I'm not as dedicated as i am at other times but it's definitely been the most committed I've been to getting fit/staying fit in 20+ years. This community is a huge part of that, IMO.
pbm107
Footballguy
I am considering making up my own plan for the spring of Tuesday 10-14 miles with strides or hills, Thursday alternate between tempo and vo2 max workouts, and a long of run 16 miles on the weekend. I think I need to get my mileage back up, this was a low mileage year for me. As I get closer to Broad Street perhaps run an easier VO2max workout on Tuesdays (600s or 800s) and tempos on Saturdays.
First thing I have to do is recover.
The Iguana
Footballguy
That was veering off-track so I started another post. 
All that said, I still need a "basic plan"/outline to go on. If I had someone telling me exactly what to do, that might work. What I'll likely do soon is google some more plans, find some stuff that fits what I'm looking for and tweak it to fit my schedule. Then I'll come here, ask if there's anything I'm doing wrong, listen to what you guys say, take what I like, chuck what I don't and come up with a final plan.
Definitely some "tongue in cheek" mixed with a dose of reality in there... My goals are mostly to continue to live healthier mixed with wanting to test myself to see what I can do. I don't quite want to be a "slave to a schedule" but I also want to push myself to see what I'm capable in terms of times in some races. But above all, keep this fun and not turn it into just work.
All that said, I still need a "basic plan"/outline to go on. If I had someone telling me exactly what to do, that might work. What I'll likely do soon is google some more plans, find some stuff that fits what I'm looking for and tweak it to fit my schedule. Then I'll come here, ask if there's anything I'm doing wrong, listen to what you guys say, take what I like, chuck what I don't and come up with a final plan.
Definitely some "tongue in cheek" mixed with a dose of reality in there... My goals are mostly to continue to live healthier mixed with wanting to test myself to see what I can do. I don't quite want to be a "slave to a schedule" but I also want to push myself to see what I'm capable in terms of times in some races. But above all, keep this fun and not turn it into just work.
JShare87
Footballguy
Wow, I sure needed this. Just looked at my “plan” and it’s calling for a 12 miler, 11 miler with 7 at 10K pace, then a 20 miler on Saturday. This is after 16 with 12 at 6:53 pace on Saturday. My body simply cannot handle this, not even close. Was really stressing over it, but now, I’ll just see how I feel in the morning.
tri-man 47
Footballguy
Looking back over your training weeks from early September, I see what you're talking about (not having the necessary training for maximum performance). While you were getting a number of 60 mile weeks, those were in part due to seven days a week running. You'd probably be better served with six days of running, increasing the mileage on some of those days, and enjoying a rest/cross-training day. As to the daily mileage, you had a lot of easy runs that were six miles. Maybe push those up to 9-10 (or generally double digit) miles, which gets your around that sweet spot of 80 minute runs or longer. As you note, you didn't have much in the way of true long runs. Some 13-14 milers, and a couple of 16 milers, but not the 18-20 milers that would stress/challenge you properly. Also, as you note, you had quality with weekly interval work and also, then, some tempo runs. But here again you might add longer intervals (more of the 1.5s, or even 2 mile repeats) and longer tempo runs. I also don't recall seeing hill work. Beyond the basic talent, you're consistent enough, and do enough quality, to run the fast marathon that you did. But to up your game and get the BQ, you'll probably need a combination of improvements - longer easy (glue) runs, true long distance runs, and pushing harder/longer on the SOS workouts (intervals, tempo, and adding some hills). All while balancing family and work.
Juxtatarot
Footballguy
SFBayDuck
Footballguy
Let’s be clear, that race pwned me in damned near every way possible. But I finished.
The Granite Chief Wilderness became a federally designated wilderness area in 1984(?) , and a few early miles of the race (with started in ‘77) pass through it. Competitive events aren’t allowed in wilderness areas, but Western States and a couple of other events (including the Tevis Cup, the horse race that led to Gordy Ainsleigh “inventing “ the 100 mile trail run when his horse went lame) were grandfathered in by an act of Congress. The condition was that the race not have more runners than had been in the race the year before the wilderness went into effect - hence 369 runners.
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SFBayDuck
Footballguy
So great to read. Excited to be as much a part of your journey to Squaw, and then from Squaw to Auburn, as you’ll allow me to be.Holy ####. What just happened?!
Thanks!
Unreal.
WOOOOOOOHAAAAA!
Yep, a rock kicker for sure. Though the odds are long it still sucks that you guys didn't get drawn. I'll definitely be seeking out any advice you may have, especially as it relates to training, course advice, and insight on logistics for crew as I know that's tricky for this race.
To be honest, I'm still in a state of disbelief. I'm a pretty realistic guy, so as my wife was heading out the door for a mother/daughter yoga class with our 8 year old yesterday morning, she was saying that she "had a really good feeling about the lottery this year." I basically responded that there was a greater than 9 out of 10 chance I wouldn't get selected, so I was keeping excitement levels low. The 30th applicant drawn for the 264 lottery spots was a 4th year applicant from Minnesota. I'm 4th year. Aaaaand I'm from Minnesota! Except what didn't at all match was the name.Then the 40th applicant they drew was also from Minnesota, and they got the name right (Johnson)! Expect, it was Brandon, which isn't my first name.
Despite still being in shock and it not feeling real, it's flipped my mental switch already. A period of complacency, lasting exactly three months to the day post-Superior, ended immediately when I heard my name called. Recognizing that this is likely my one shot at this race (6600 applicants this year and increasing ~10% each year with 369 total spots available), I am without a doubt going to do everything in my power to nail this race to the best of my abilities. I have no doubt I'll be in the best shape of my life come June, but also need to go about that wisely to avoid injury on top of figuring out how to mitigate the possibility of a rhabdo reoccurence.
Giddy up fellas. It's go time.
(Oh by the way, I've been absent because of my first ever suspension received. One that came without warning nor any previous board issues at all.To say I've grown disenchanted with this site is an understatement. This thread is about the only reason I'll continue to check in. /rant)
The Iguana
Footballguy
Zasada
Footballguy
I've read that a few times now, and I still get chills reading it. So awesome.
Any chance you've got a brief Miwok 100 RR somewhere rolling around in your head?
Asking for a friend...
