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Ran a 10k - Official Thread (27 Viewers)
- Thread starter Ned
- Start date
Northern Voice
Footballguy
I ran behind an awesome ### in lulu lemon pants most of the way, I was so sad when she needed a walk break :(
tri-man 47
Footballguy
Do well! Sounds like an HTFU kind of day. Break the run down into small segments and
SFBayDuck
Footballguy
Nigel
Footballguy
Ned
Footballguy
41:53 for the swim.
El Floppo
Footballguy
I know I"ve brought this up in previous years... but some races (I thought most- but I could be wrong there) are no-headphones.
I never trained with headphones because of this- wanted to always train how I'd race. felt like the headphones were an unneeded crutch.
AAABatteries
Footballguy
Ned
Footballguy
Juxtatarot
Footballguy
Go FUBAR!
I had some nice runs in a 44 mile week including:
Wed: 5 tempo miles: 6:30, 6:24, 6:24, 6:23, 6:21
Sat: 18 miles, 7:23/138. Longest run of the year. I picked up the pace near the end and ran a 6:38 mile 17. I ran this fasted and am very pleased (and surprised) I didn't bonk.
Sun: 5.2 miles, 8:04/125. Nice low heart rate on a cold late spring morning.
Only 146 miles for the month partially due to making sure I rested before a couple 5Ks. I need to get this closer to (or above) 200 per month this summer.
I had some nice runs in a 44 mile week including:
Wed: 5 tempo miles: 6:30, 6:24, 6:24, 6:23, 6:21
Sat: 18 miles, 7:23/138. Longest run of the year. I picked up the pace near the end and ran a 6:38 mile 17. I ran this fasted and am very pleased (and surprised) I didn't bonk.
Sun: 5.2 miles, 8:04/125. Nice low heart rate on a cold late spring morning.
Only 146 miles for the month partially due to making sure I rested before a couple 5Ks. I need to get this closer to (or above) 200 per month this summer.
El Floppo
Footballguy
sub 2:40 bike would be great
looks like he might have hit the wall on the run after a solid 2:41 on the bike. looks like he hit it at the same point I used to hit it- in the third quarter of the HM. but still a respectable final time (for most- I"m sure he'd have liked to be faster)
dunno what's it's like in NC right now, but up in NYC its hot and humid as heck.
El Floppo
Footballguy
FUBAR
Footballguy
Thanks, yeah that sucked.
I think that's my worst hm ever. Hot, humid, and frankly I might have over hydrated.
Bike - would have broken 2:40 but I popped my chain off at the bottom of the last big hill when I down shifted. That easily took 2 minutes plus momentum.
Got to T2 and I was disoriented, almost dizzy. So the priority shifted to avoiding heat stroke.
Never again, in the summer.
tri-man 47
Footballguy
FUBAR! Way to persevere! 
El Floppo
Footballguy
Ned
Footballguy
FUBAR! Way to persevere!
I was whining about the heat just shooting archery today. Can't believe you did a HIM in this crap!!How did your no wetsuit strategy go?
Juxtatarot
Footballguy
SFBayDuck
Footballguy
Way to gut it out. I'll be interested to hear the details about the heat and hydration.FUBAR! Way to persevere!
Congrats!
FUBAR
Footballguy
I'll do a report later but 6 minutes slower than last year with wetsuit, but many people commented that the course wad long. No idea if there's anything to that but I'll ask the two guys I swim with (well, I swim well behind them) when I see them next. I think I placed about the same as last year. I felt decent, stayed in the pack, so I'd guess it worked alright.FUBAR! Way to persevere!
How did your no wetsuit strategy go?
Gator Shawn
Footballguy
I've been getting into cycling since moving to my new place which is right on the state trail system. I'm looking to get into into triathlons, so I'm going to 
this thread for some tips on the running portion,
this thread for some tips on the running portion,
tri-man 47
Footballguy
A few strong bikers hang out here too ...feel free to talk cycling as well. What state?I've been getting into cycling since moving to my new place which is right on the state trail system. I'm looking to get into into triathlons, so I'm going to
Sand
Footballguy
Gator Shawn
Footballguy
Florida.A few strong bikers hang out here too ...feel free to talk cycling as well. What state?I've been getting into cycling since moving to my new place which is right on the state trail system. I'm looking to get into into triathlons, so I'm going to
I used to run daily, but just 3-5 miles. I am 44, was super fat a year ago, now just really fat but getting better every day. I took up cycling because it was a low impact way to get a nice long workout in. I'm totally into it now and was trying to find out what the "cycling" equivalent of a marathon would be. Eventually this query led to me to some of the shorter Tris like Olympic and Sprints and maybe even Half Ironman. So anyway, have a lot to learn, looking to find a local tri meetup group to learn from as well.
Sand
Footballguy
If good swimmers say it was long it was long. I can look at my times in a typical race and tell how accurate they were laying it out (they get it wrong the vast majority of the time).I'll do a report later but 6 minutes slower than last year with wetsuit, but many people commented that the course wad long. No idea if there's anything to that but I'll ask the two guys I swim with (well, I swim well behind them) when I see them next. I think I placed about the same as last year. I felt decent, stayed in the pack, so I'd guess it worked alright.FUBAR! Way to persevere!
How did your no wetsuit strategy go?
BTW I agree on tris in summer - if they're short they are ok, but I suffer a huge amount in Olympics around here during summer. I hold up much better if I don't have to run.
Sand
Footballguy
I'm sure there are some good metric century and full century rides around you. On the hilly centuries around here I see a lot of Florida folks that trek up to experience real hills.Florida.A few strong bikers hang out here too ...feel free to talk cycling as well. What state?I've been getting into cycling since moving to my new place which is right on the state trail system. I'm looking to get into into triathlons, so I'm going to
I used to run daily, but just 3-5 miles. I am 44, was super fat a year ago, now just really fat but getting better every day. I took up cycling because it was a low impact way to get a nice long workout in. I'm totally into it now and was trying to find out what the "cycling" equivalent of a marathon would be. Eventually this query led to me to some of the shorter Tris like Olympic and Sprints and maybe even Half Ironman. So anyway, have a lot to learn, looking to find a local tri meetup group to learn from as well.
FUBAR
Footballguy
The nice thing about century rides is they are nowhere near as popular as the marathon.I'm sure there are some good metric century and full century rides around you. On the hilly centuries around here I see a lot of Florida folks that trek up to experience real hills.Florida.A few strong bikers hang out here too ...feel free to talk cycling as well. What state?I've been getting into cycling since moving to my new place which is right on the state trail system. I'm looking to get into into triathlons, so I'm going to
I used to run daily, but just 3-5 miles. I am 44, was super fat a year ago, now just really fat but getting better every day. I took up cycling because it was a low impact way to get a nice long workout in. I'm totally into it now and was trying to find out what the "cycling" equivalent of a marathon would be. Eventually this query led to me to some of the shorter Tris like Olympic and Sprints and maybe even Half Ironman. So anyway, have a lot to learn, looking to find a local tri meetup group to learn from as well.
beer 30
Footballguy
http://www.ironman.com/triathlon/coverage/athlete-tracker.aspx?race=raleigh70.3&y=2015#axzz3bljBq25x
Guy I work with that did the Raleigh HIM, have no idea where those times are but he was shooting for 6hrs and was very happy.
Guy I work with that did the Raleigh HIM, have no idea where those times are but he was shooting for 6hrs and was very happy.
beer 30
Footballguy
Not sure that link will work but I was reading about Meb's foray into the Masters category at the San Diego Rock & Roll 1/2 Marathon yesterday. Good story but along with it he posted his mileage for the month as well as the race stats. 592.76 miles in May
https://pbs.twimg.com/media/CGX2BiUUkAEITvq.jpg:large
https://pbs.twimg.com/media/CGX2BiUUkAEITvq.jpg:large
FUBAR
Footballguy
looking through this year's and last year's results, seems even my bike which was 8 minutes faster this year, I placed better last year.
and the run, which I fell apart on, I placed the same in division as the bike which I thought went well.
Maybe there's a benefit to getting a tri bike after all?
one guy I swim with placed 3rd in his division, dominating the run. But was only a few minutes faster on the swim and he's a LOT better swimmer than I am. The other guy did well, but like me was slower on the swim and got crushed in the run (still beat my time, but he's 10 years younger and should be 20 minutes faster total).
and the run, which I fell apart on, I placed the same in division as the bike which I thought went well.
Maybe there's a benefit to getting a tri bike after all?
one guy I swim with placed 3rd in his division, dominating the run. But was only a few minutes faster on the swim and he's a LOT better swimmer than I am. The other guy did well, but like me was slower on the swim and got crushed in the run (still beat my time, but he's 10 years younger and should be 20 minutes faster total).
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Ned
Footballguy
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ChiefD
Footballguy
FUBAR
Footballguy
http://goosepondislandhalfdistancetriathlon.com/race-overview/
Sand - what do you know about this race? October, so weather looks a lot better.
It would be the day after we get back from a week at the beach, so that makes for a nice taper.
Sand - what do you know about this race? October, so weather looks a lot better.
It would be the day after we get back from a week at the beach, so that makes for a nice taper.
MAC_32
Footballguy
Well, that was my best week in...a lot of months.
29 miles, most since October. Two runs of 10+ miles, not done since July. I categorized three of the four runs as A's or better...something I don't think I've ever done since I started grading my training 2 years ago.
Capped it off with 11 road miles yesterday. I cherry picked my timing, so that played a huge part in it, but...whatever. I waited for the rain to move eastward, so I headed out about 5 yesterday afternoon. It was very humid, but temp's were in the low 50's, so the suck index was plenty manageable. I also chose to head out into the wind, so the 2nd part of the run would be easier.
7:50 - felt strange at the beginning, leg muscles were stiff from a busy few weeks, but I had a lot of energy.
7:56
8:14 - winds really started howling here.
8:19 - turned down wind, but heading uphill about halfway through this mile
7:57 - the climbs finally stopped and this was when I realized I was in for a good day and picked it up a notch.
7:42
7:50 - climbing began again, leg muscle fatigue started settling in, but the impact on my pace was negligible
7:54
7:44 - last three miles were mostly flat (net effect anyway), so while my pace increased, effort level was about the same
7:40
7:15 - not max effort, but closer to 90% than the rest of the run (70-80%), just to see what I could do.
11 miles - 1:26:27
Right ankle wasn't too happy towards the end of the run and my hips were real tight, so I'm taking 3 days off running. Lifting only today, walking during appointments tomorrow, then probably only lifting again Wednesday, but we'll see how things are that day. If things are good I may do some sprints before doing an easy 4 Thursday, but not committing to it until that morning. I'm due for a setback sometime soon, but I'm going to enjoy this for now.
29 miles, most since October. Two runs of 10+ miles, not done since July. I categorized three of the four runs as A's or better...something I don't think I've ever done since I started grading my training 2 years ago.
Capped it off with 11 road miles yesterday. I cherry picked my timing, so that played a huge part in it, but...whatever. I waited for the rain to move eastward, so I headed out about 5 yesterday afternoon. It was very humid, but temp's were in the low 50's, so the suck index was plenty manageable. I also chose to head out into the wind, so the 2nd part of the run would be easier.
7:50 - felt strange at the beginning, leg muscles were stiff from a busy few weeks, but I had a lot of energy.
7:56
8:14 - winds really started howling here.
8:19 - turned down wind, but heading uphill about halfway through this mile
7:57 - the climbs finally stopped and this was when I realized I was in for a good day and picked it up a notch.
7:42
7:50 - climbing began again, leg muscle fatigue started settling in, but the impact on my pace was negligible
7:54
7:44 - last three miles were mostly flat (net effect anyway), so while my pace increased, effort level was about the same
7:40
7:15 - not max effort, but closer to 90% than the rest of the run (70-80%), just to see what I could do.
11 miles - 1:26:27
Right ankle wasn't too happy towards the end of the run and my hips were real tight, so I'm taking 3 days off running. Lifting only today, walking during appointments tomorrow, then probably only lifting again Wednesday, but we'll see how things are that day. If things are good I may do some sprints before doing an easy 4 Thursday, but not committing to it until that morning. I'm due for a setback sometime soon, but I'm going to enjoy this for now.
Ned
Footballguy
MAC_32
Footballguy
sorry, I mean physically...hitting a wall. It's why I'm taking 3 days off running right now. This is when I've hit the wall before, so I'm hoping this change in approach - more strength training, less actual running sessions (quality over quantity) - does the trick.It's certainly my mental battle right now though. Now I've just got to produce
tri-man 47
Footballguy
Been a while ... :finger:
Ned
Footballguy
Small chance I might sneak into a 5K tomorrow night. I've been assistant coaching my boys' U8 soccer team - if our practice is rained out, me and the coach are going to go hit up a local 5K together. I haven't raced a 5K since last July 
I'm pretty sure my PR (19:20) is soft...
Temps should be decent, but we'll probably get wet. Just the thought of racing gets me fired up!
I'm pretty sure my PR (19:20) is soft...Temps should be decent, but we'll probably get wet. Just the thought of racing gets me fired up!
Autumn Wind
Footballguy
Out of the blue I got an opportunity to sign up for a 5K on Father's Day to fight prostate cancer, so that'll be my next event and my first since St. Patrick's Day.
