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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
- Start date
FUBAR
Footballguy
FUBAR
Footballguy
FUBAR
Footballguy
Made me wonder about 57 feet of elevation in a 5k and brought back memories of western Kansas.
Ned
Footballguy
Maybe Ned would make it in the Armed forces?3AM wake up call to run 17 miles?
I was AF reserves for 8yrs. If that counts.
Ned
Footballguy
Juxtatarot
Footballguy
Ned and pbm, how many miles per week are you planning for on peak training weeks this marathon cycle?
FUBAR
Footballguy
Danger close.Maybe Ned would make it in the Armed forces?3AM wake up call to run 17 miles?
Ned
Footballguy
Ned
Footballguy
I ran a modified Pfitz 85 last year. You can handle it. I'd just ramp your mileage up now to where you're consistently in the 60s and let'r rip. No need to test an 85, IMO.
Autumn Wind
Footballguy
5K was rained out yesterday. 
Juxtatarot
Footballguy
It's awesome what you guys are doing (and will do)!
Me? Not as much as you guys! I've promised myself to run 6 days a week (instead of the usual 5) including a longish mid-week run. That probably puts me around 60 -- up from low to mid 50s last summer.
I debate with myself daily, though, what I should do. Part of me suspects I should probably increase the mileage and slow down a little bit (I'm generally running 68%-75% of max HR most runs these days). However, I've had more success with less miles and running harder (Chicago 2014, Spring 2012, and Chicago 2012) than more slower run cycles (Chicago 2011 and Boston 2013). Boston training in particular was disappointing. I was expecting a big jump from doing Pfitz 18/70 but it never really came. I'm also concerned about repeated problems I've had with my Achilles (and now the heel part of the Achilles).
Juxtatarot
Footballguy
Nope, 1950 ft gain on that
That said anything over 1% grade puts me into instant walk. I can't MAF because a 12 min/mi pace puts me into zone 2.
Hang 10
Footballguy
I was thinking 60ish...maybe peaking at 70. Right now, I'm a man without a plan. My main goal was just to get to 50ish miles a week by July and see how I'm feeling. I don't want to over do it mileage wise because I've never done a full training cycle that ran much more than 40's. What do you think? You think 60-70 is enough to get me a 3:05-3:08 marathon?What kind of mileage will you do?Holy #### balls!
Hang 10
Footballguy
I have a feeling you'd be better off just getting more race specific and low miles (low for you anyway). Your cardio is already fantastic. Not sure you'd get much more benefit to longer slower runs.
Funny that you mention your achillies and heel. I've been feeling it soreness in my whole left ankle area down to my heel. It feels like the pain shifts around. Sometimes if doesn't bother me at all and sometimes it feels more irritated. This is one of the reasons I don't want to get to mileage crazy.
Ned
Footballguy
You're way more aerobically gifted than me, so I'm not surprised your body needs that. I've noticed time and time again that my body responds every time I pile on the mileage. I'm not sure how I recover so quickly from all of it, but I do so I'll keep going until I notice I'm not recovering quickly. 96 intimidates the hell out of me, but so did the Pfitz 70 in 2012 and Pfitz 85 in 2014. So we'll see.
I have it all mapped out, but I always adjust on the fly based on how I feel too. The biggest adjustment has been running doubles. I purposely started doing double recoveries first to get used to them. I'll slowly introduce a workout + recovery over the coming weeks. Last week was the first time for that - wasn't bad at all.
Ned
Footballguy
FUBAR/BnB - my brother has been begging me for months to go on a ride with him. He's going to be in town this afternoon and he brought his bike so I have no choice but to go for a ride with him (BnB - he's picking up a full turkey mount from the taxidermist - 10" beard. I'll text you pics).
I want to treat it like a recovery ride - what sort of HR should I target? My recovery runs are always < 138, but I know running HR doesn't map to riding HR.
I want to treat it like a recovery ride - what sort of HR should I target? My recovery runs are always < 138, but I know running HR doesn't map to riding HR.
Juxtatarot
Footballguy
Hang 10 - Yes, I do think 60 to 70 should be enough to reach your goal, especially considering what you've done with mileage in the 40s!
My right heel has been bothering me since March. Fortunately, after about a mile into runs when it's nice and loose, all pain goes away. As long as it stays that way, I'm going to keep on going with my training.
My right heel has been bothering me since March. Fortunately, after about a mile into runs when it's nice and loose, all pain goes away. As long as it stays that way, I'm going to keep on going with my training.
Hang 10
Footballguy
What do you do for the heel pain? Ice? Ibuprofen? I've iced a few times lately and taken advil when it bothers me around the house. Actually, it feels real good considering I almost ran 50 miles and had couple intense runs last week. I'm feeling sick today anyway so, I'm taking an impromptu rest day. I think I need it.
AAABatteries
Footballguy
Friday: After finishing work I was heading up to the pool to meet the family and swim. I decided with the impending crap I was about to ingest over the next two days that I better ramp things up so I ran to the pool carrying a small backpack with my swimming stuff. It was hot as balls but I decided I was NOT going to walk any of the 2.5 hilly miles. I almost made it but had to take two short walk breaks. Managed to do it in ~29 minutes - didn't run with my HR monitor or keep great time, just used the clock on my garmin. I know that's a laughable time for you guys but for me I felt great and really showed how much I've improved (and how far I have to go).
Relaxed at the pool and then decided to swim with no plan. Warmed up for about 300 yards and then decided to do some 50 repeats and orginally I was doing a steady 50 the whole way. Well these two little morons decided to start messing with me while I was swimming and race me from the next lane. I ignored them for the first 3-4 and I had hoped the lifeguards would send them on their way but they kept at it. So, I said screw it and did 25 easy and then 25 HARD to try and wear their ### out (and mine). They finally gave up and I finished up doing about 400 more - I was somewhere around 1200yd.
Saturday: Cookout planned for Sat. night after hanging out at the pool all day. I did make myself go swim a half mile after sitting in the sun for hours drinking beer. Was worried how I would feel but it went fine.
Sunday: Ate more guac and cheese dip than I should.
Happy Fathers Day belated to everyone.
Relaxed at the pool and then decided to swim with no plan. Warmed up for about 300 yards and then decided to do some 50 repeats and orginally I was doing a steady 50 the whole way. Well these two little morons decided to start messing with me while I was swimming and race me from the next lane. I ignored them for the first 3-4 and I had hoped the lifeguards would send them on their way but they kept at it. So, I said screw it and did 25 easy and then 25 HARD to try and wear their ### out (and mine). They finally gave up and I finished up doing about 400 more - I was somewhere around 1200yd.
Saturday: Cookout planned for Sat. night after hanging out at the pool all day. I did make myself go swim a half mile after sitting in the sun for hours drinking beer. Was worried how I would feel but it went fine.
Sunday: Ate more guac and cheese dip than I should.
Happy Fathers Day belated to everyone.
Juxtatarot
Footballguy
I'm terrible about treating injuries. I do nothing. I also don't like taking medication of any kind. (Although I have taken Tylenol when I've gotten body aches from catching a bug.)
What do you do for the heel pain? Ice? Ibuprofen? I've iced a few times lately and taken advil when it bothers me around the house. Actually, it feels real good considering I almost ran 50 miles and had couple intense runs last week. I'm feeling sick today anyway so, I'm taking an impromptu rest day. I think I need it.
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Sand
Footballguy
No races planned, just lots of big rides. Everything has been tuned toward my 7 day tour coming up here in a few weeks. I'll post some pictures!
Swim talk - awesome!
AAABatteries
Footballguy
I'd love to talk more swimming - I'm much better at it than running or biking but that's because I suck at those.
I'm curious to hear more about where you guys swim, how often and distances/times. I'm a slow swimmer and I haven't done a mile straight without stopping in a while but have been progressing up to half mile straight. I'm guessing I could do a mile in about 35 min (I think that's about right).
It's easily my favorite of the 3 sports but it can be a tad boring so I'm thinking about investing in the underwater mp3/music players - anybody got a recommendation?
Some other more technical questions:
- are you doing breath's every 2, 3 or 4 strokes typically? I find my right breathing to be so much more smooth but 4 is too much for me and 2 is a tad too little - I've been trying to smooth things out and I know (or heard) that 3 is the best but I tend to just stay on my right in a pool. I know in open water you can get screwed if you can't breath on both sides
- I can't do flip turns to save my life - any recommendations or just ignore doing them? Nobody does ####### flip turns in a lake or ocean, right??
- My biggest problem and I know it's probably the case for most folks - my legs drop. I know if I just need to kick harder and go faster it raises them up but I can only sustain that for so long right now. I check my head position, shorten my stroke but nothing seems to help except swimming faster. Most of the time I don't really care because my goals aren't typically around going faster (losing weight and cardio are higher on my list) but it would be nice to swim faster.
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worrierking
Footballguy
AAA, I do a mile in about 43-45 minutes, so I don't consider you slow. Cripes, I'm the slowest guy on here in everything!
I breathe every 4 strokes typically.
I haven't attempted a flip turn since the late 70s.
As to legs dropping, it is almost always a head position issue. Looking up to where you are going will raise your head, which lowers your legs. Easy to prevent in a pool with a line marking your lane on the bottom, but very difficult in open water. I switch briefly to a breast stroke to check my location.
I have been swimming at a local rec center with an Olympic size pool. Depending on the configuration that day, I am either swimming 25 or 50 meter laps. Since it got warm, I am in my backyard pool, but that's more like turn practice than actual swimming.
I love swimming and running, but despise cycling. I am terrible at biking. I am a hazard to all humanity and especially to myself. I somehow always end up going over the handlebars and leaving a few layers of dermis on the pavement. Many times I have considered triathlons and two bike rides into training I am reminded of why I have never done it.
I breathe every 4 strokes typically.
I haven't attempted a flip turn since the late 70s.
As to legs dropping, it is almost always a head position issue. Looking up to where you are going will raise your head, which lowers your legs. Easy to prevent in a pool with a line marking your lane on the bottom, but very difficult in open water. I switch briefly to a breast stroke to check my location.
I have been swimming at a local rec center with an Olympic size pool. Depending on the configuration that day, I am either swimming 25 or 50 meter laps. Since it got warm, I am in my backyard pool, but that's more like turn practice than actual swimming.
I love swimming and running, but despise cycling. I am terrible at biking. I am a hazard to all humanity and especially to myself. I somehow always end up going over the handlebars and leaving a few layers of dermis on the pavement. Many times I have considered triathlons and two bike rides into training I am reminded of why I have never done it.
gruecd
Footballguy
Ned's level of dedication right now is soooooooooooooooooooooooooooo much higher than mine.3AM wake up call to run 17 miles?
tri-man 47
Footballguy
AAABatteries
Footballguy
I may need to go out tonight or tomorrow and swim a mile straight to get a timing. I could be off but will report back.
As for the head position - I'll keep working on this, I'm inclined to think you are right but I will say that I'm horrible at floating. I can't float on my back without my feet sinking no matter what. I've tried different exercises too - tucking my chin, "pushing" my chest in to the water and nothing seems to work. The biggest problem is there's no feedback - although I did have someone yell at me one day (a buddy I know) "keep your legs up" - I wanted to yell back at him to come show me but resisted the urge.
FUBAR
Footballguy
kinda, yeah.Oh, shut-up and just ride.
if anything, stay below your recovery run pace but don't worry too much about it.
Sand
Footballguy
I knew what I could do a mile in when in some sort of shape - now it would be a pitiful thing to watch.worrierking said:
I don't do flip turns and seeing as I often finished faster than anyone over 20 in tris in the swim leg I can say that it isn't a detriment at all.
Breathe every 2 strokes. 3, 4 strokes = lots less air. I do left side swimming as a drill just to make sure I can. I haven't really gotten hosed in a race on this, but have in open water practice, so it is a very useful skill to have.
Legs dropping typically means lifting your head while breathing. Try some drills where you press your chest into the water and try to breathe from under your armpit. That may help.
Ned
Footballguy
FUBAR said:kinda, yeah.tri-man 47 said:Oh, shut-up and just ride.Ned said:
if anything, stay below your recovery run pace but don't worry too much about it.
I don't want to #### up my next run because I rode like a jackass. So easy to get sucked into pushing....Had a lot of fun, but I didn't like riding the short sections with no shoulder. Cars being right up my ### was unnerving.We did 15.4mi in 1:01 or so. Avg HR 134. Really flat ride, but we did get two hills with some incline to them. I think the bigger one had some 10-12 degree to them. Going back down that hill we hit 38mph without pushing.
I can see this being soooooo addicting chasing all the numbers. My brother is pretty out of shape and was struggling to cut the wind so we swapped positions. I led for a mile or so and saw a hill coming. Looked back to say hey that should be fun and saw he was nowhere to be found. I had no idea I dropped him. Think that mile was 2:54? What's a good benchmark? 20mph?
I really need to get fit on this bike. The seat height was too low, so we raised it at the halfway mark. That made a big difference. My legs felt fine but my ### and upper back were starting to bug me at the end.
tri-man 47
Footballguy
MUTT Team Trail Relay
Ultra marathon (31 mile) leg
5:36 (~10:50/mile), 1st of 34 in age-handicapped results
This was my first ultra race, which addressed an itch I've had for some time now. It was a challenging course, however, as it was all single-track trail with a lot of rolling terrain. No hills, really, but virtually no stretches where I could relax. It was eyes on the rooted, rocky trail throughout. It was a team relay in which the four-man team had to run together through each leg in basically a conga line. The distances were 5, 10, 20, and 31 miles, and each runner turned around at their respective halfway point. My turnaround was actually right by the start ...a big loop that I then had to reverse. Interestingly, when I reached the turnaround, I had zero thoughts about wanting to be done and regretting the journey still ahead. My teammates said I looked strong, and to a degree, I still felt quite good.
The race was in central Michigan, so I drove in the day before, arriving around 5:00 p.m. My teammates from Detroit couldn't get in until later, so I took the time to drive a few miles over to the course area (wooded grounds surrounding a small community college) and had the chance to step onto the course. I had a nice dinner at a local joint, which also became our breakfast stop at 6:00 a.m. before the 8:00 a.m. race. I slept poorly, but felt good on race morning. Race conditions were about as ideal as could be expected - mid-60s and overcast, though a little humid.
Only 35 teams were entered for this second year of the race. We were randomly seeded with a team heading out every minute. This provided adequate spacing. We knew they'd give an award for the top team and top runner for each of the four distances. They then age-handicapped everyone else for the top award at each distance. I knew I had a massive time discount - 1% for each year over 40, and 1.5% per year for each year over 50. I was getting a 23.5% discount on most of the field. For example, if I ran a 10:00 minute pace, that would equate to about a 7:40/mile handicapped pace. My teammates were fantastic in their desire to help me win the ultra award.
We took off as team 17 of 35. My teammates knew the top competitors from other Michigan races, and they were starting as teams 19 and 22. We used that knowledge to gauge their pacing. Our 'lead' runner was really sick with chest congestion and was on medication. He held pretty good through the first 1 1/2 miles, but then we ran slowly behind another team until he turned back. Our second runner was a little better, though not much. We hit the 5 mile point at 54 minutes ...closer to an 11:00/mile pace than the ideal 10:00/mile pace. Runner three was awesome in picking up the pace to get us to back on target by mile 10. For him, 20 miles was a big challenge, but he pushed hard to make up some time ...and he did. We hit mile 10 right at 50 minutes. I wonder, though if our 9:15ish pace won the battle but almost lost the war. His stretch had the 'easiest' terrain, so we did run with a nice rhythm for much of it as we (mostly me) chatted away. As he turned back, I was on my own, and only now did I start my watch so that I could better gauge my own pacing. However, I locked the keys with a few miles to go and lost some data.
11 - 10:16 ...161 HR
12 - 11:14 ...160
13 - 11:01 ...162
14 - 10:10 ...165
15 - 12:21 ...165
16 - 11:10 ...163
This got me through the turnaround. Mile 16 had some paved road into the turnaround, so a push on the road more than offset a very quick reload before heading back out. I had seen the lead runners when I was around miles 14 and 15. Some quick mental math told me I was well-positioned, however, my bad pacing at the end made me think I'd missed out on my medal mongering goal.
17 - 11:48 ...163
18 - 11:46 ...162
19 - 12:06 ...159
20 - 13:22 ...158
21 - 12:53 ...156
22 - 13:13 ...156
23 - 15:09 ...149 (aid station)
24 - 14:13 ...144
25 - 15:55 ...141
26 - 17:58 ...138 (aid station with a much too long dawdle)
27 - 15:30 ...139
28 - 14:16 ...151
lost data through to the end
I'm obviously disappointed in the fade, but I attribute it to (a) insufficient training (too much of flat Chicago streets), (b) rookie mistakes of not enough calories and hydration, and (c ) an increasing level of klutziness. As to the latter, I fell hard 4 times - the first at mile 14; the last at mile 29 (where my calf cramped bad ..as I sat in the brush trying to get up, I was shouting "ouch, damn! ouch, damn!"). I had several other near-falls. As mentioned before, my hips were shot over the second half, and I just couldn't get good leg lift. By the final miles, I didn't trust my footing enough to pick up the speed even though I knew I could handle it aerobically, which was frustrating.
All in all, very gratifying, and I rather instantly had the desire to do the distance again with better training and knowledge. I'd prefer a less technical course to see what I could do, but I doubt I'll run another until a repeat next year. After the race, I was beat. I did stand in some cold water tubs for a bit, but even walking to our van, the prospect of stepping up a curb was daunting. A long, hot shower, some ibuprofen, a couple burgers and some red wine helped me recovery before relaxing at the lodge while watching the Blackhawks. My teammates had already headed back to Detroit, given some pressing issues for them. I didn't find out I won until the next day, but the race director was kind enough to mail me the very cool award - a stone plaque measuring about 5" x 7" engraved with the race logo and finishing position.
The biggest mistakes, besides the training, were to push too hard from miles 5-10 and taking in too little nutritionally. I treated it more like a marathon with several gels and just a few cookies and some salted potato chunks. I did some quick drinks at the station in addition to my four, 9-oz flasks of Accelerade, but I should have done more. Live and learn!
Ultra marathon (31 mile) leg
5:36 (~10:50/mile), 1st of 34 in age-handicapped results
This was my first ultra race, which addressed an itch I've had for some time now. It was a challenging course, however, as it was all single-track trail with a lot of rolling terrain. No hills, really, but virtually no stretches where I could relax. It was eyes on the rooted, rocky trail throughout. It was a team relay in which the four-man team had to run together through each leg in basically a conga line. The distances were 5, 10, 20, and 31 miles, and each runner turned around at their respective halfway point. My turnaround was actually right by the start ...a big loop that I then had to reverse. Interestingly, when I reached the turnaround, I had zero thoughts about wanting to be done and regretting the journey still ahead. My teammates said I looked strong, and to a degree, I still felt quite good.
The race was in central Michigan, so I drove in the day before, arriving around 5:00 p.m. My teammates from Detroit couldn't get in until later, so I took the time to drive a few miles over to the course area (wooded grounds surrounding a small community college) and had the chance to step onto the course. I had a nice dinner at a local joint, which also became our breakfast stop at 6:00 a.m. before the 8:00 a.m. race. I slept poorly, but felt good on race morning. Race conditions were about as ideal as could be expected - mid-60s and overcast, though a little humid.
Only 35 teams were entered for this second year of the race. We were randomly seeded with a team heading out every minute. This provided adequate spacing. We knew they'd give an award for the top team and top runner for each of the four distances. They then age-handicapped everyone else for the top award at each distance. I knew I had a massive time discount - 1% for each year over 40, and 1.5% per year for each year over 50. I was getting a 23.5% discount on most of the field.
For example, if I ran a 10:00 minute pace, that would equate to about a 7:40/mile handicapped pace. My teammates were fantastic in their desire to help me win the ultra award.We took off as team 17 of 35. My teammates knew the top competitors from other Michigan races, and they were starting as teams 19 and 22. We used that knowledge to gauge their pacing. Our 'lead' runner was really sick with chest congestion and was on medication. He held pretty good through the first 1 1/2 miles, but then we ran slowly behind another team until he turned back. Our second runner was a little better, though not much. We hit the 5 mile point at 54 minutes ...closer to an 11:00/mile pace than the ideal 10:00/mile pace. Runner three was awesome in picking up the pace to get us to back on target by mile 10. For him, 20 miles was a big challenge, but he pushed hard to make up some time ...and he did. We hit mile 10 right at 50 minutes. I wonder, though if our 9:15ish pace won the battle but almost lost the war. His stretch had the 'easiest' terrain, so we did run with a nice rhythm for much of it as we (mostly me) chatted away. As he turned back, I was on my own, and only now did I start my watch so that I could better gauge my own pacing. However, I locked the keys with a few miles to go and lost some data.
11 - 10:16 ...161 HR
12 - 11:14 ...160
13 - 11:01 ...162
14 - 10:10 ...165
15 - 12:21 ...165
16 - 11:10 ...163
This got me through the turnaround. Mile 16 had some paved road into the turnaround, so a push on the road more than offset a very quick reload before heading back out. I had seen the lead runners when I was around miles 14 and 15. Some quick mental math told me I was well-positioned, however, my bad pacing at the end made me think I'd missed out on my medal mongering goal.
17 - 11:48 ...163
18 - 11:46 ...162
19 - 12:06 ...159
20 - 13:22 ...158
21 - 12:53 ...156
22 - 13:13 ...156
23 - 15:09 ...149 (aid station)
24 - 14:13 ...144
25 - 15:55 ...141
26 - 17:58 ...138 (aid station with a much too long dawdle)
27 - 15:30 ...139
28 - 14:16 ...151
lost data through to the end
I'm obviously disappointed in the fade, but I attribute it to (a) insufficient training (too much of flat Chicago streets), (b) rookie mistakes of not enough calories and hydration, and (c ) an increasing level of klutziness. As to the latter, I fell hard 4 times - the first at mile 14; the last at mile 29 (where my calf cramped bad ..as I sat in the brush trying to get up, I was shouting "ouch, damn! ouch, damn!"). I had several other near-falls. As mentioned before, my hips were shot over the second half, and I just couldn't get good leg lift. By the final miles, I didn't trust my footing enough to pick up the speed even though I knew I could handle it aerobically, which was frustrating.
All in all, very gratifying, and I rather instantly had the desire to do the distance again with better training and knowledge. I'd prefer a less technical course to see what I could do, but I doubt I'll run another until a repeat next year. After the race, I was beat. I did stand in some cold water tubs for a bit, but even walking to our van, the prospect of stepping up a curb was daunting. A long, hot shower, some ibuprofen, a couple burgers and some red wine helped me recovery before relaxing at the lodge while watching the Blackhawks. My teammates had already headed back to Detroit, given some pressing issues for them. I didn't find out I won until the next day, but the race director was kind enough to mail me the very cool award - a stone plaque measuring about 5" x 7" engraved with the race logo and finishing position.
The biggest mistakes, besides the training, were to push too hard from miles 5-10 and taking in too little nutritionally. I treated it more like a marathon with several gels and just a few cookies and some salted potato chunks. I did some quick drinks at the station in addition to my four, 9-oz flasks of Accelerade, but I should have done more. Live and learn!
FUBAR
Footballguy
Awesome tri!
Ned - yep. A good day biking leaves me feeling better than most runs. Trail runs come close. 20mph is a good benchmark for a decent cyclist, probably akin to a 7:30 mile in calm conspiring. Depends on wind more than running does. Just as an example, Sunday I was pushing hard to keep 19 mph facing west but when I turned east I was able to exceed 24mph for a while.
That's the main reason I see value in a bike power meter but a lot less in a running pm.
Ned - yep. A good day biking leaves me feeling better than most runs. Trail runs come close. 20mph is a good benchmark for a decent cyclist, probably akin to a 7:30 mile in calm conspiring. Depends on wind more than running does. Just as an example, Sunday I was pushing hard to keep 19 mph facing west but when I turned east I was able to exceed 24mph for a while.
That's the main reason I see value in a bike power meter but a lot less in a running pm.
Ned
Footballguy
Tri - I'm glad you posted that! I was wondering why we hadn't seen it! That's a pretty cool team layout. I didn't get it at first 
FUBAR - I'm shocked at just how friggin good my legs feel after that ride. So refreshing. Wonder how much I can work the bike in as some active recovery.
FUBAR - I'm shocked at just how friggin good my legs feel after that ride. So refreshing. Wonder how much I can work the bike in as some active recovery.
ChiefD
Footballguy
Decided to HTFU: Stands for "Harden The F### Up". Example: "ChiefD needs to HTFU and stop whining." and go out today.
Suck index of 171. Did 4.2 miles on a nice slow run. Watch is too wet from sweat to plug in for HR data, but I'm guessing somewhere in the low 150's. Was shooting for the 140's, but just couldn't hold it. Pace was around 11:10.
Follows up a nice 10.32 run yesterday coming off of vacation. HR there was high - 162. Pace of 11:14. Suck index yesterday was 145ish. After these two runs I can damn near feel the toxins from vacation escaping my body.
Glad to be back at it.
And tri, nice freaking job.
Suck index of 171.
Did 4.2 miles on a nice slow run. Watch is too wet from sweat to plug in for HR data, but I'm guessing somewhere in the low 150's. Was shooting for the 140's, but just couldn't hold it. Pace was around 11:10.Follows up a nice 10.32 run yesterday coming off of vacation. HR there was high - 162. Pace of 11:14. Suck index yesterday was 145ish. After these two runs I can damn near feel the toxins from vacation escaping my body.
Glad to be back at it.
And tri, nice freaking job.
even though I'm probably going after a different goal next March, I'll be biking on occasion, and swimming, to cross train.
AAABatteries
Footballguy
So, I think I gave myself a little too much credit - went up to the pool and it closed in 40 minutes. Perfect timing but I had just eaten - none of that 30 minutes of waiting crap for me I guess. First 500 in 10 and change. (Side note - I've documented in the FitBit thread my "struggles" with swimming with my Garmin, but I digress). That's going a little faster than I like to start out so I'm feeling it which is good. I give myself a minute or less to rest and start my next 500 - just over 11 minutes. I see 35 minutes in the rear view mirror but I stop for 30 seconds. It's at this point I realize that while the 30 minutes rule is a fallacy it may have been wise to not push it. I stretch my stroke out and slow down my pace. Stopped at 1500 yards - swim time 33 and change - rest time - maybe 1:30. I'm definitely closer to 40 minutes but I can see 35 in my not too distant future (maybe later this summer). I'm also still carrying about 20 lbs too much weight. I know that's a slow time but it's all relative with all you stud athletes in here.worrierking said:
And worrierking - I'm with you on cycling - I don't mind indoor trainers/stationary bikes but I'm terrified of riding on the road. I'd be up for a swimming/running duathlon but I don't think there's many of those.
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AAABatteries
Footballguy
I have a feeling your mile time now is probably still a lot better than mine even now. I'm with you on every 2 strokes but I don't have the lung capacity for most - definitely a limiting factor for me. I've been mixing in left side swimming the last couple weeks and now I'm questioning myself - why am I doing this - apparently my subconscious is preparing me to do a race at some point.
I'll try the drill - thanks for the suggestion.
AAABatteries
Footballguy
Ned - hit the pool and you'll be signed up for a tri in no time!Tri - I'm glad you posted that! I was wondering why we hadn't seen it! That's a pretty cool team layout. I didn't get it at first
FUBAR - I'm shocked at just how friggin good my legs feel after that ride. So refreshing. Wonder how much I can work the bike in as some active recovery.
There's no way I could ever put the mileage in just running - mixing in swimming and biking (and elliptical/weights) is the only way I can stay healthy I think.
tri-man 47
Footballguy
AAA - I like to practice breathing on both sides. Bi-directional breathing is an enjoyable way for some easy laps ...just a smooth rotation one way, then the other. What can help is to practice swimming with just one arm - go one length with just the right (and breathing right), then back with just the left (and breathing left) ...it's a very weird feeling, almost panicky, but good to get the feel of your stroke. In between strokes, just add a few kicks. When lake swimming, I don't do much bi-directional, but it's a nice break and, ultimately, useful in an open water tri. If you ever swim in a wetsuit, the dropped leg issue will be quickly addressed with the buoyancy of the wetsuit! I don't flip turn, either. A drill I like for the last lap or two of a workout is a real slow pace where, on the forward movement of my arm, I try to drag my fingertips along the edge of the water, which ensures I'm not swinging my arm too high. Feeling the control of that stroke is really neat. Now I'm getting fired up to get back in the pool (which I intend to do this fall at some point).
Sand
Footballguy
I don't think I've ever done a timed mile. When I was in shape and training for my 5k swims I was doing 1500s in 19:45 or so. So 23, maybe?I have a feeling your mile time now is probably still a lot better than mine even now. I'm with you on every 2 strokes but I don't have the lung capacity for most - definitely a limiting factor for me. I've been mixing in left side swimming the last couple weeks and now I'm questioning myself - why am I doing this - apparently my subconscious is preparing me to do a race at some point.
I'll try the drill - thanks for the suggestion.
Open water races are fun. Give one a shot.
ClownCausedChaos2
Footballguy
74 degrees this morning, 66 degree dew point. Garbage day in the neighborhood. Yuuuuuuuuummy.
Right up there with that is the local lake on my route that gives up the odor of bass and brim.
AAABatteries
Footballguy
I've done two open water races almost 10 years ago - one lake (spring) and one ocean (HIM). It was a lot of fun but a little nerve-racking. I can't even imagine a 5k swim - that's insane! I was torn all those years ago on the time/mileage I was doing. I enjoyed it but when you are slow it makes it difficult to invest the time to do something like that. That's why I feel certain I'll do another sprint but don't know if I'll ever go beyond that again.
Ned
Footballguy
My favorite is running past a truck that's picking up garbage in this heat. :X
