Ran a 10k - Official Thread (4 Viewers)

[sho nuff]

Alright...have not posted in a while...few updates.

My running has been slow going lately..nagging little injuries though are finally clearing up. I am going back and forth and am close to deciding to give a marathon one more go. There is a group that raises money for brain cancer research and I know they do a big thing with the Chicago Marathon. Thinking about getting back to it over this year and making a go at it in 2016.

On the brain front...visited with my dad a few weeks ago and came away with several things.

-encouraged that he still eats well and his mind is there...still has his...sometimes bad...sense of humor and is quick with the jokes. Still very aware of everything and makes the decisions about his future care.

-they were close to putting him in a rehab facility because of how bad his leg strength had gotten. He decided against it because as tired as he is and the lack of energy he has had, he did not want to spend all the energy with high intensity workout like things to try and gain that strength.

-he decided to stop the chemo Avastin...nasty stuff. And stick with just the optune device that my actually be helping to keep the tumors at bay and possibly shrinking one of them.

-his leg strength was very bad when I was there...simple things like standing up or going to the bathroom are impossible without some help. That was discouraging...

Then...this week I get the updates from my step mom that he has been feeling a bit better and even walking from room to room (with help of his walker). Naps have been shorter and he has had a bit more energy. Could be a short term thing...could be his body is adjusting now being off the Avastin for a bit longer...could be the optune is doing its job. MRI in the next few weeks I think that will show how things are in his head.

This was very good news for that though.

Anyway...have not been following as much but looks like some good running in there.

I see some water talk...for me, i take water on almost any run. Even in cooler temps. I don't mind carrying it in my fuel belt (used to it by now) and I want to know I have it when I feel like I want or need it.

And on an even lighter note...Im sure this woman will love the extra traffic on her facebook page...but check out the video (and some pictures) from the Franklin Half Marathon this past weekend. Heard some friends talking about this. Group of guys decided to pull a deliverance at one point in the race. Quite funny.

https://www.facebook.com/april.w.cantrell

 

[ChiefD]

Positive vibes coming to your dad sho nuff.

And the link was hilarious. Cracking me up.

 

[Nigel]

Seems like I've got whatever issue I was having with the Tomtom hr readings is worked out. I downloaded a software update and now it seems to work fine. I ran 10 miles yesterday in Pomfret CT while my son had a lax clinic. Man was it hilly, 1000 ft of elevation including 287 over the last mile. 8:54/124 for the run, last mile was 9:45 and hit 171 hr. What a beast.

 

[FUBAR]

seems fitting with my avatar, but I just signed up for my first sprint triathlon in almost 20 years.

the 16th annual Wet Dog Tri! July 18th. Figured it was a good cause and we'll be less than 20 miles from the event.

https://www.facebook.com/pages/Wet-Dog-Triathlon/201384599888880?sk=wall

Funny, when the site asks for my estimated swim time I had to think about it and check a few times, 7 minutes seems way too short.

 

[Sand]

Just to show you what humans are capable of. Bradley Wiggins broke (shattered) the hour record today. He averaged 33.88mph.

Beyond my comprehension.

 

[Sand]

seems fitting with my avatar, but I just signed up for my first sprint triathlon in almost 20 years.

the 16th annual Wet Dog Tri! July 18th. Figured it was a good cause and we'll be less than 20 miles from the event.

https://www.facebook.com/pages/Wet-Dog-Triathlon/201384599888880?sk=wall

Funny, when the site asks for my estimated swim time I had to think about it and check a few times, 7 minutes seems way too short.

7 minutes is hauling ### for 400 meters in open water.

 

[FUBAR]

seems fitting with my avatar, but I just signed up for my first sprint triathlon in almost 20 years.

the 16th annual Wet Dog Tri! July 18th. Figured it was a good cause and we'll be less than 20 miles from the event.

https://www.facebook.com/pages/Wet-Dog-Triathlon/201384599888880?sk=wall

Funny, when the site asks for my estimated swim time I had to think about it and check a few times, 7 minutes seems way too short.

7 minutes is hauling ### for 400 meters in open water.

Yeah, in hindsight my calculations were a bit off. But it's a high end goal. More likely I'll be around 8. I can start further back.

 

[ChiefD]

For those of you with the Tom-Tom cardio watch, can you charge it any other way than with the computer? I'm heading out of town for vacation, and am going to try and get a few runs in. Not taking a computer or laptop, so thought I may just charge it by plugging the USB end into my iphone charger.

Looked all over their website and can't find anything. Anyone ever charge this way? I'm a little concerned about doing this because everytime you plug it in it uploads the data. Not sure if this is a good idea or not.

 

[FUBAR]

For those of you with the Tom-Tom cardio watch, can you charge it any other way than with the computer? I'm heading out of town for vacation, and am going to try and get a few runs in. Not taking a computer or laptop, so thought I may just charge it by plugging the USB end into my iphone charger.

Looked all over their website and can't find anything. Anyone ever charge this way? I'm a little concerned about doing this because everytime you plug it in it uploads the data. Not sure if this is a good idea or not.

I charge mine through the USB and an adapter often, no issues.

 

[Ned]

For those of you with the Tom-Tom cardio watch, can you charge it any other way than with the computer? I'm heading out of town for vacation, and am going to try and get a few runs in. Not taking a computer or laptop, so thought I may just charge it by plugging the USB end into my iphone charger.

Looked all over their website and can't find anything. Anyone ever charge this way? I'm a little concerned about doing this because everytime you plug it in it uploads the data. Not sure if this is a good idea or not.

I use a Nikon USB charger that has the same output as your PC USB - 5V/500mA. Most chargers should have the output on them somewhere. I think the iPhone charger is 5V/1000mA, so it should be fine. It'll just charge faster.

 

[Brony]

Group of guys decided to pull a deliverance at one point in the race. Quite funny.https://www.facebook.com/april.w.cantrell

Thankfully they picked a different part of the movie to emulate than what I was thinking.

 

[Juxtatarot]

How are things on the injury front Brony?

 

[Brony]

How are things on the injury front Brony?

Week ~6 of running hiatus. Mind you, the injury was pretty minor when I started rehab with the chiropractic biomechanics guy. At this point, calf is 100% but I'm not gonna start running til I get an orthotics insert and new shoe which should happen in the next few weeks. I want to get back to running but so so sick and tired of the injury/rehab cycle. If I start running now, I'll be doing the exact same thing I've been doing for the past 18 months and I know what that leads to. MD feels optimistic than an orthotics insert will help and at least it's something different than what I've been doing in the past.

Thanks for asking. I don't check in here as often as I used to.

 

[Hang 10]

Group of guys decided to pull a deliverance at one point in the race. Quite funny.https://www.facebook.com/april.w.cantrell

Thankfully they picked a different part of the movie to emulate than what I was thinking.

EXACTLY

 

[worrierking]

Good vibes Sho and Brony. I too don't check in here too often anymore. I am three months without running and the Achilles is no better. I finally bit the bullet and went to the doc. He said it's not that uncommon for an Achilles injury to take a long time since it's so difficult to get good circulation into a huge tendon like that.

I start PT tomorrow. I signed up for Houston in January, so I need to get back to running soon.

 

[El Floppo]

Just to show you what humans are capable of. Bradley Wiggins broke (shattered) the hour record today. He averaged 33.88mph.

Beyond my comprehension.

 

[El Floppo]

When you guys are running the longer runs, say 10 miles and longer, do you typically carry water or a drink with you? I tend to take something when I know I will be out longer than an hour or so, but since the bulk of my training for this marathon will be this summer, I need to really think this through.

And what are you carrying it with? I saw the post above about the Nathan waist pack. Not sure if that's what I need. Right now I just carry a bottle of water in my hand, but don't really like carrying something.

I've just been carrying a disposable water bottle which I reuse more than I should.

I do have a handheld bottle carrier I haven't used since January's 50k and a waist belt I haven't used in years.

But yeah, I carry water on most runs over 5 miles (often for shorter too) in the summer and anything over 8 in the winter.

I used to use a fuel belt with 4x 7oz bottles capacity, plus pocket for gels, keys, salt-tabs, etc (oh... and my wife's engagement ring which I nervously left in it overnight in the pen at IMLP, and then ran the marathon with one hand constantly on the pocket- fml if that thing had fallen out before proposing to her right before the finish line)

 

[FUBAR]

Just to show you what humans are capable of. Bradley Wiggins broke (shattered) the hour record today. He averaged 33.88mph.

Beyond my comprehension.

he'd almost pass drivers on good roads.

 

[SFBayDuck]

Good vibes Sho and Brony. I too don't check in here too often anymore. I am three months without running and the Achilles is no better. I finally bit the bullet and went to the doc. He said it's not that uncommon for an Achilles injury to take a long time since it's so difficult to get good circulation into a huge tendon like that.

I start PT tomorrow. I signed up for Houston in January, so I need to get back to running soon.

Find a chiro/PT that offers laser therapy, particularly something along the lines of K-laser. When I last had real achilles problems in 2009 ultrasound was the best thing out there, but I think lasers have overtaken that for injuries to low-blood flow areas like the achilles.

Good podcast on the topic here.

 

[SFBayDuck]

Last week was my first week back up to a "normal" training volume for me post-100K. I've begun some strength work (lunges, band-walks, etc) to try and strengthen my hips and glutes in an effort to overcome this ITBS that seems to flare up when I get beyond 30 miles. I also did my first hill-repeat session in months on Friday (6 x 30s), and followed that up with a hilly (1,975' gain) 2+ hours on Sunday. I was really feeling beat up and tired and tight yesterday, so did a flat, easy 5 and then went into my torture doc who really went to work on my IT, hips, and calves. Nothing like breaking into a sweat while a metal scraper works out knots in the calves.

Enjoying a rest day today, that's for sure.

 

[TheWalkmen]

I am going to do a cancer bike ride in September, although I don't even have a bike yet. Is the table below a good conversion estimate? The best run I've had thus far was a couple weeks ago, 8.5 miles at 7:59 / mile with solid splits. I could probably run a 1/2 marathon at 9:00 / mile or better if I had to. The cycling choices I'm choosing from in September are 50, 75, or 100 miles. It seems that 75 would be the max, and 50 seems most reasonable.

Bike M.P.H. Mile Divider

10 4.2 miles on bike = 1 mile running

15 3.5

20 2.9

25 2.3

 

[IvanKaramazov]

I've been horrible about keeping up with this thread.

Ned -- Damnation. You're just killing it out there.

Jomar -- Congratulations on reaching a new distance. I still remember my first 6 mile run very clearly. That's a nice milestone and I'm glad you enjoyed it. As you know now, 6 is really more than twice 3.

ChiefD -- I'm probably a bad example, but I never drink anything on runs of less than 5 miles. During the winter, I routinely run 10+ with no hydration at all if I'm outside in the cold. In the summer, I avoid carrying water by running laps around campus and stopping at my truck for water, or by running on a track. My wife hates running loops/laps, so she carries a water belt when she goes out for long/long-ish runs.

Brony -- Please hold off. One of our friends has literally run himself out of running ever again because he wouldn't back off when he was obviously injured. The guy is ~35 years old and could easily crack a 20 minute 5K when he was in shape, but his running career is now over thanks to overuse injuries. Don't be that guy.

 

[jomar]

Decided to run 5k today and see what I could do.

Mile 1 - 8:31

Mile 2 - 8:40

Mile 3 - 8:30

.1 - :49. 8:07 pace

26:30 total

Knocked 1:16 off of my previous best. That was about a month ago. Pretty impressed with myself right now.

ran the same route yesterday:

Mile 1 - 8:36

Mile 2 - 8:29

Mile 3 - 8:14

.1 - :48 7:59 pace

26:07 total. another 23 seconds knocked off

Today's quick run:

Mile 1 - 8:22

Mile 2 - 8:19

Mile 3 - 8:07

.1 - :48 7:59 pace

Total - 25:36 8:15 avg pace Cut another :33 off my time

 

[Sand]

I am going to do a cancer bike ride in September, although I don't even have a bike yet. Is the table below a good conversion estimate? The best run I've had thus far was a couple weeks ago, 8.5 miles at 7:59 / mile with solid splits. I could probably run a 1/2 marathon at 9:00 / mile or better if I had to. The cycling choices I'm choosing from in September are 50, 75, or 100 miles. It seems that 75 would be the max, and 50 seems most reasonable.

Bike M.P.H. Mile Divider

10 4.2 miles on bike = 1 mile running

15 3.5

20 2.9

25 2.3

So a century ride at 20mph is the same as a 33 mile run? I've done a century averaging a bit more than that and there is no way those are equivalent. I'd put an effort conversion at somewhere in the 5:1 range, regardless of speed.

 

[TheWalkmen]

I am going to do a cancer bike ride in September, although I don't even have a bike yet. Is the table below a good conversion estimate? The best run I've had thus far was a couple weeks ago, 8.5 miles at 7:59 / mile with solid splits. I could probably run a 1/2 marathon at 9:00 / mile or better if I had to. The cycling choices I'm choosing from in September are 50, 75, or 100 miles. It seems that 75 would be the max, and 50 seems most reasonable.

Bike M.P.H. Mile Divider

10 4.2 miles on bike = 1 mile running

15 3.5

20 2.9

25 2.3

So a century ride at 20mph is the same as a 33 mile run? I've done a century averaging a bit more than that and there is no way those are equivalent. I'd put an effort conversion at somewhere in the 5:1 range, regardless of speed.

I got those totals from the link below. 5 to 1 means I would have an outside shot at 100 miles. I guess I need to buy a bike.

http://www.active.com/articles/convert-your-cycling-miles-to-running-miles-and-vice-versa

 

[sho nuff]

Oh, and have not read enough to hear if the yearly about the heat is going on...but ran this morning in the swampy foggy mess and was soaked within minutes.

 

[Sand]

I am going to do a cancer bike ride in September, although I don't even have a bike yet. Is the table below a good conversion estimate? The best run I've had thus far was a couple weeks ago, 8.5 miles at 7:59 / mile with solid splits. I could probably run a 1/2 marathon at 9:00 / mile or better if I had to. The cycling choices I'm choosing from in September are 50, 75, or 100 miles. It seems that 75 would be the max, and 50 seems most reasonable.

Bike M.P.H. Mile Divider

10 4.2 miles on bike = 1 mile running

15 3.5

20 2.9

25 2.3

So a century ride at 20mph is the same as a 33 mile run? I've done a century averaging a bit more than that and there is no way those are equivalent. I'd put an effort conversion at somewhere in the 5:1 range, regardless of speed.

I got those totals from the link below. 5 to 1 means I would have an outside shot at 100 miles. I guess I need to buy a bike.

http://www.active.com/articles/convert-your-cycling-miles-to-running-miles-and-vice-versa

Like any activity an epic effort like 100 miles right off is tough. 50 is a pretty good start. Having done a lot of running and biking comparing by calorie expenditure isn't proper, though. Running is much harder on the body. Not a huge fan of that article.

 

[IvanKaramazov]

Oh, and have not read enough to hear if the yearly about the heat is going on...but ran this morning in the swampy foggy mess and was soaked within minutes.

Our summer has been pretty nice so far. I don't think we've had any days yet where it was much above 60 at sunrise. I'm headed out for 8 miles in a few minutes, and it's only 58. So far, so good.

 

[FUBAR]

I am going to do a cancer bike ride in September, although I don't even have a bike yet. Is the table below a good conversion estimate? The best run I've had thus far was a couple weeks ago, 8.5 miles at 7:59 / mile with solid splits. I could probably run a 1/2 marathon at 9:00 / mile or better if I had to. The cycling choices I'm choosing from in September are 50, 75, or 100 miles. It seems that 75 would be the max, and 50 seems most reasonable.

Bike M.P.H. Mile Divider

10 4.2 miles on bike = 1 mile running

15 3.5

20 2.9

25 2.3

So a century ride at 20mph is the same as a 33 mile run? I've done a century averaging a bit more than that and there is no way those are equivalent. I'd put an effort conversion at somewhere in the 5:1 range, regardless of speed.

I got those totals from the link below. 5 to 1 means I would have an outside shot at 100 miles. I guess I need to buy a bike.

http://www.active.com/articles/convert-your-cycling-miles-to-running-miles-and-vice-versa

Like any activity an epic effort like 100 miles right off is tough. 50 is a pretty good start. Having done a lot of running and biking comparing by calorie expenditure isn't proper, though. Running is much harder on the body. Not a huge fan of that article.

Agreed. Calorie consumption is arguably the least important aspect when comparing the sports. Keep in mind that article is going from cycling to running. Presumably the cyclists have some experience running. I don't think it works well the other way, starting out.

Assuming the athlete is decent at both but not elite at either, I think the iron distances are about equal, effort wise. At least for me, the 112 mile ride is slightly easier than running a marathon. So that's 112:26, or around 4.3:1

But you really need to build your bike instead of just jumping into the sport and thinking you can do a century ride. Among other things, your saddle is going to leave you really sore, the discomfort after a couple hours might make you stop.

Personally I'd recommend starting off with an hour ride at an easy effort and seeing how that goes.

 

[TheWalkmen]

Thanks Sand and FUBAR, I am going to sign up for the 50 mile ride. No need to try to be a hero and get too far in over my head.

 

[BassNBrew]

Thanks Sand and FUBAR, I am going to sign up for the 50 mile ride. No need to try to be a hero and get too far in over my head.

I'll take the other side and say 100 miles isn't over your head from personal experience. If you buy a bike in the next couple of weeks you'll be doing fifty mile rides within a month. The normal training prep for a 100 miler would be an 80 mile ride. The biggest issue won't be turning the pedals, it will be some other ache or pain like your back, butt, or shoulder. The one thing about biking is that you generally keep moving forward when you stop pedaling. You can't coast when you run.

 

[Ned]

Thanks Sand and FUBAR, I am going to sign up for the 50 mile ride. No need to try to be a hero and get too far in over my head.

I'll take the other side and say 100 miles isn't over your head from personal experience. If you buy a bike in the next couple of weeks you'll be doing fifty mile rides within a month. The normal training prep for a 100 miler would be an 80 mile ride. The biggest issue won't be turning the pedals, it will be some other ache or pain like your back, butt, or shoulder. The one thing about biking is that you generally keep moving forward when you stop pedaling. You can't coast when you run.

I have little to no bike experience, but this sounds right to me based on watching my brother get into it. He's ridden a handful of training rides and recently did a 64mi ride. He's fat/out of shape and managed to do it relatively easily.

 

[FUBAR]

Thanks Sand and FUBAR, I am going to sign up for the 50 mile ride. No need to try to be a hero and get too far in over my head.

I'll take the other side and say 100 miles isn't over your head from personal experience. If you buy a bike in the next couple of weeks you'll be doing fifty mile rides within a month. The normal training prep for a 100 miler would be an 80 mile ride. The biggest issue won't be turning the pedals, it will be some other ache or pain like your back, butt, or shoulder. The one thing about biking is that you generally keep moving forward when you stop pedaling. You can't coast when you run.

depends on your goals, but I wasn't saying Walkmen needs to sign up for a 50 mile race, just do a 50 mile training ride before attempting the century.

100 miles, a couple of months, from now is well within reason. Buying a bike and doing 100 miles the next day, is a bad idea.

 

[TheWalkmen]

Maybe I'll just split the difference and commit to 75.

 

[ChiefD]

Maybe I'll just split the difference and commit to 75.

This is the FBG overachievers thread.

Do the 100.

 

[SFBayDuck]

Looks like I'll be crewing and pacing at Western States again in a couple of weeks! I was already planning on going up there to watch, and thought about volunteering at an aid station but decided to throw up a post on FB to see if anyone running wanted help. A dude from the UK who's run over thirty 100 milers sent me a message, and we're working out the logistics now. But it looks like I'll probably crew him at miles 30, 55, and 62, and then meet him at the river crossing at mile 78 to start pacing. Stoked to be a small part of this thing again for the third time in the past four years!

 

[MAC_32]

I've gone back and forth about a 5 mile trail race this Friday, but I'm finally passing on it. Felt some weird stuff in my heels towards the end of my run yesterday and now my calves are extremely tight today. Taking today off, lifting only tomorrow and Saturday. I'd like to do a long run Friday and a short, slow trail jog Sunday, but we'll see how the wheels are doing in a couple of days.

10 mile trail race in 3 weeks is more important to me anyway, but it'd have been nice to get out there and compete since I haven't in almost 3 months.

 

[Sand]

Maybe I'll just split the difference and commit to 75.

On these rides you can just decide how you're feeling when the turnoff for the 75 hits. If it's 70 and cloudy your decision may be very different than if its 95 without a cloud in the sky. That said seeing the odometer roll over to triple digits is epic and awesome. If you're feeling good go for it.

----

On my end I'm just trying to rack up the miles here for my July excursion. Yesterday did my normal Tuesday ride and felt like puking half way through - riding balls out after being sick three days ain't a great idea. Who knew?

So I went out today to do a nice tempo ride with a fast group. Turned out they wanted a climbing day. Oof. Wasn't expecting that. On top of things the suck index was at about 150 - pretty much swimming. Planned on just hanging in. Just goes to show that some days are good and come out of nowhere. So on this ride I managed to climb the biggest climb in Birmingham (550 feet, in case you're wondering) at a significant PR. The full climb, which I've only done a dozen times or so, was a 25 second PR. Also somehow set a PR by 10 seconds on the shortened version of the climb which I've done 40 times or so - doing that after doing the initial part of the climb was something I sure didn't expect.

Oh, and set new power PRs from 5 through 10 minutes. 5 minutes now at 342w and 10 minutes at 317w. With these numbers if I actually lost 20lbs I could crack the top 10 on the long one. Too damn fat.

An unexpected good day - I'll take it!

 

[BassNBrew]

Maybe I'll just split the difference and commit to 75.

On these rides you can just decide how you're feeling when the turnoff for the 75 hits. If it's 70 and cloudy your decision may be very different than if its 95 without a cloud in the sky. That said seeing the odometer roll over to triple digits is epic and awesome. If you're feeling good go for it.

----

On my end I'm just trying to rack up the miles here for my July excursion. Yesterday did my normal Tuesday ride and felt like puking half way through - riding balls out after being sick three days ain't a great idea. Who knew?

So I went out today to do a nice tempo ride with a fast group. Turned out they wanted a climbing day. Oof. Wasn't expecting that. On top of things the suck index was at about 150 - pretty much swimming. Planned on just hanging in. Just goes to show that some days are good and come out of nowhere. So on this ride I managed to climb the biggest climb in Birmingham at a significant PR. The full climb, which I've only done a dozen times or so, was a 25 second PR. Also somehow set a PR by 10 seconds on the shortened version of the climb which I've done 40 times or so - doing that after doing the initial part of the climb was something I sure didn't expect.

Oh, and set new power PRs from 5 through 10 minutes. 5 minutes now at 342w and 10 minutes at 317w. With these numbers if I actually lost 20lbs I could crack the top 10 on the long one. Too damn fat.

An unexpected good day - I'll take it!

BSG goal?

 

[Sand]

Maybe I'll just split the difference and commit to 75.

On these rides you can just decide how you're feeling when the turnoff for the 75 hits. If it's 70 and cloudy your decision may be very different than if its 95 without a cloud in the sky. That said seeing the odometer roll over to triple digits is epic and awesome. If you're feeling good go for it.

----

On my end I'm just trying to rack up the miles here for my July excursion. Yesterday did my normal Tuesday ride and felt like puking half way through - riding balls out after being sick three days ain't a great idea. Who knew?

So I went out today to do a nice tempo ride with a fast group. Turned out they wanted a climbing day. Oof. Wasn't expecting that. On top of things the suck index was at about 150 - pretty much swimming. Planned on just hanging in. Just goes to show that some days are good and come out of nowhere. So on this ride I managed to climb the biggest climb in Birmingham at a significant PR. The full climb, which I've only done a dozen times or so, was a 25 second PR. Also somehow set a PR by 10 seconds on the shortened version of the climb which I've done 40 times or so - doing that after doing the initial part of the climb was something I sure didn't expect.

Oh, and set new power PRs from 5 through 10 minutes. 5 minutes now at 342w and 10 minutes at 317w. With these numbers if I actually lost 20lbs I could crack the top 10 on the long one. Too damn fat.

An unexpected good day - I'll take it!

BSG goal?

Make it up Snake with rubber side down. Same as last year.

 

[BassNBrew]

Maybe I'll just split the difference and commit to 75.

On these rides you can just decide how you're feeling when the turnoff for the 75 hits. If it's 70 and cloudy your decision may be very different than if its 95 without a cloud in the sky. That said seeing the odometer roll over to triple digits is epic and awesome. If you're feeling good go for it.

----

On my end I'm just trying to rack up the miles here for my July excursion. Yesterday did my normal Tuesday ride and felt like puking half way through - riding balls out after being sick three days ain't a great idea. Who knew?

So I went out today to do a nice tempo ride with a fast group. Turned out they wanted a climbing day. Oof. Wasn't expecting that. On top of things the suck index was at about 150 - pretty much swimming. Planned on just hanging in. Just goes to show that some days are good and come out of nowhere. So on this ride I managed to climb the biggest climb in Birmingham at a significant PR. The full climb, which I've only done a dozen times or so, was a 25 second PR. Also somehow set a PR by 10 seconds on the shortened version of the climb which I've done 40 times or so - doing that after doing the initial part of the climb was something I sure didn't expect.

Oh, and set new power PRs from 5 through 10 minutes. 5 minutes now at 342w and 10 minutes at 317w. With these numbers if I actually lost 20lbs I could crack the top 10 on the long one. Too damn fat.

An unexpected good day - I'll take it!

BSG goal?

Make it up Snake with rubber side down. Same as last year.

Seems like you power is up this year. How's your endurance relative to last year? Sub 6 in the equation?

 

[Hang 10]

So I had a decent little track session despite of a suck index of 140+ this morning. Hadn't done mile repeats in some time, so I thought do 3 x 1 mile.

Warmed up 1.5 miles and did 3 strides.

Mile 1 - 6:13 (180 BPM)

RI - 3:15

Mile 2 - 6:04 (184 BPM)

RI - 3:23

Mile 3 - 5:59 (189 BPM)

1.5 mile cool down.

Now, that last interval was pretty painful but it was good mental boost to run a sub 6 minute mile. It's been a while.

 

[FUBAR]

So I had a decent little track session despite of a suck index of 140+ this morning. Hadn't done mile repeats in some time, so I thought do 3 x 1 mile.

Nice work, especially mile 3!

buddy of mine wants to run 10 miles at noon - 86 degrees, 69 dp, 155 SI.

Did the fit test this morning. It was the submaximal VO2, so I'm still reading up on what it all means. and then a few other tests. the basics:

The bad: my grip is poor, back strength fair, I gained some body fat (5.5% now),

The good: resting HR 51 bpm, lost 1/2" on my waist, flexibility suprisingly "good", aerobic fitness "superior".

The key: training zones! fat burn: 99-118 bpm, endurance 119-150 bpm, treshhold 151-169 bpm, VO2max 170-182 bpm

So, MAF is really close (147) to the top end of zone 2. I've been using 150 as a cap on the MAF runs anyway, so I'll take this as a sign to keep doing that.

 

[Hang 10]

So I had a decent little track session despite of a suck index of 140+ this morning. Hadn't done mile repeats in some time, so I thought do 3 x 1 mile.

buddy of mine wants to run 10 miles at noon - 86 degrees, 69 dp, 155 SI.

WHY? Is he a sadist?

 

[FUBAR]

So I had a decent little track session despite of a suck index of 140+ this morning. Hadn't done mile repeats in some time, so I thought do 3 x 1 mile.

buddy of mine wants to run 10 miles at noon - 86 degrees, 69 dp, 155 SI.

WHY? Is he a sadist?

He's doing IM Coeur d'Alene in a few weeks, so

 

[worrierking]

Long PT session yesterday. Apparently my original injury was not Achilles tendonitis, but a pretty bad calf tear, right above the junction with the AT. It's never healed correctly, so that's what they are working on. The hope is that fixing the calf might relieve the strain on the Achilles. I would have thought I would have noticed a grade two calf tear. Anyway, they were more optimistic about getting me back on the road by fixing the calf than if I was dealing with chronic AT tendonitis (which I might still have).

Duck, that's so cool the way the ultra community works. The fact that a guy from England needs help and finds an experienced ultra runner to be his crew and pacer from a facebook post is awesome. Have fun.

 

[Ned]

The bad: I gained some body fat (5.5% now)

You gained 5.5% or you are now at 5.5%????

 

[Hang 10]

The bad: I gained some body fat (5.5% now)

You gained 5.5% or you are now at 5.5%????

Yeah, mix in a salad every now and then, fatty.

 

[Juxtatarot]

#teamgarmin

 

[Nigel]

I played in a gol tournament last Friday with a buch of guys from college, the dad of our buddy at BC who died in 9/11 has 20 of us down to his club in Westhapton every year to get together with his brothers and some of his friends from home. My favorite day of the year, but missed it last year so had not seen most of them since my "transformation". Well, I was the daylong butt of many AIDS jokes and "I can't believe I used to be afraid of you" quips. Good times.

I ran 7 very easy miles this morning, 8:54 average and I know my HR was in the 120s but the damn TomTom had me at 176 for the run, 196 for mile 3! So frustrating. Good news is I felt like I could have run that pace all day.