igbomb
Footballguy
Absolutely badass. Be proud Sean, that's some hardcore racing you pulled off there.Canyons 100K Race Report (grab a drink and a GU or two, this is going to take awhile.....)
Absolutely badass. Be proud Sean, that's some hardcore racing you pulled off there.Canyons 100K Race Report (grab a drink and a GU or two, this is going to take awhile.....)
Took a few, linked in the post:Sand said:Great race! Did you take pictures along the way? Congrats on the lottery entry (fingers crossed!)
And +10 pts for working in "dirtbagging" into your report. I had to look that one up.
I saw o you had some issues in training before this, but I used to do this a lot. My most successful half included a couple 15-16 mile runs and I swear they made all the difference during the last stretch.One America 500 Festival Mini-Marathon (Indianapolis - May 7)
Miles 11-13.1 (10:00, 10:33, 10:25, 1:01)
As you can see by my splits, I am running out of gas in a hurry. My legs started to feel heavy and I was having a hard time pushing through mentally. I walked the water station before the 12-mile marker and took too much time to get going again. At this point, I knew that 1:59:59 was out of range, but I was confident I was going to beat the 2:03:47 I posted last year. I did notice that my watch and phone were hitting mile markers well before the course markers, but I didn't think it was as far of time-wise as it was. I saw my wife just before the 13-mile marker and picked it up for the last stretch.
I'm sure you're more than capable of handling that pace for the full half and then some. 9 miles at half marathon would be a crushing workout for most of us in here.Man, today's run felt great. 20 mph winds, rain and even some hail and I ran way faster than I had planned.
Averaged an 8:09 pace over 9 miles. Heart rate never went above the mid-150s and average was 147. I've been planning on running a half at 8:30 pace in three weeks, now I'm wondering if that will leave too much on the table. I don't want to bonk but I never felt gassed at all today and think I could have held the pace I was for at least a couple more miles.
I haven't, but my daughter caught it this past winter. She is "high risk" with asthma, and still bounced back within a couple of weeks and was playing sports again.So, has anyone had any experience bouncing back from the flu? What can I expect in getting my lungs and legs back? Any insight is greatly appreciated.
Thanks for the advice. I still struggle to figure out smart paces on runs/races. After I get through my half in three weeks I'm going to take a couple weeks off to let all of my lingering aches heal up and then sort out my HR zones. Then I'll let the HR dictate training for a while.I'm sure you're more than capable of handling that pace for the full half and then some. 9 miles at half marathon would be a crushing workout for most of us in here.
I think the best way to figure out your race/training paces is your past race performance. That's why many of us use tune-up races before our goal race. Running a hard 5/10K before your half will give you a great idea of what's realistic for your half marathon.Thanks for the advice. I still struggle to figure out smart paces on runs/races. After I get through my half in three weeks I'm going to take a couple weeks off to let all of my lingering aches heal up and then sort out my HR zones. Then I'll let the HR dictate training for a while.
This is your year man. Y'all should be making plans for pacing now cause Duck is getting in this time around! WRITE IT DOWN!!!!Canyons 100K Race Report (grab a drink and a GU or two, this is going to take awhile.....)
And for the fourth year in a row, my name will be in the Western States Lottery come December!
interesting - why do you think that is?I spent a long (and amazing) weekend in WV for a national 3D archery tournament and my running had to take a back seat. Shooting multiple days (all day) made running a near impossibility. I had a an up/down weekend, but overall I'm very happy with where I'm at... feel like I'm on the cusp of a breakthrough.
So I ran a little under 16mi yesterday to salvage some weekly volume and was fully expecting it to suck. I rarely run well when taking more than 2 days off from running (I took off 4). Started out easy and felt really good, so I kept adding miles (originally planned 10ish). I still felt good at 14 and decided to finish fast. Last 2 splits were 6:55 and 6:53. I was very surprised I felt as good as I did. Very motivating...
No real idea why; I just seem to get rusty very quickly. I think a big part of this time being different was due to being on my feet and probably hiking 6-8mi during the shoot. There was some steep terrain that had my quads burning.interesting - why do you think that is?I spent a long (and amazing) weekend in WV for a national 3D archery tournament and my running had to take a back seat. Shooting multiple days (all day) made running a near impossibility. I had a an up/down weekend, but overall I'm very happy with where I'm at... feel like I'm on the cusp of a breakthrough.
So I ran a little under 16mi yesterday to salvage some weekly volume and was fully expecting it to suck. I rarely run well when taking more than 2 days off from running (I took off 4). Started out easy and felt really good, so I kept adding miles (originally planned 10ish). I still felt good at 14 and decided to finish fast. Last 2 splits were 6:55 and 6:53. I was very surprised I felt as good as I did. Very motivating...
If I were in your position, injured before a big race, I hope I'd skip the race. If you can barely run, I don't see the point of attempting an IM.thanks, but I'm the ####### who kept running on it after the problem started. I'll manage and finish but the sub 5 hour dream is going to have to wait.
My sports doc was right, he has no idea how I trained as much as I did with my hamstrings in the state that they were in when I first saw him in November. It took him almost 2 months, but he fixed them. As a result, I've not needed to take as many rest days during this training cycle. Less rest days led to burning off the excess weight I've been carrying and being able to maintain my plan instead of constantly needing to make amendments (i.e. not increasing mileage like I wanted to). Successful training (and those early year accomplishments in races) also led to better eating and less drinking. It goes without saying but it's easier to stay on track when things are going well. I've gone into the new year in the 200-205 range the last couple of years then struggled to get to the low-mid 190's during racing season. This year? My starting point wasn't much different, but I was into the 190's by February and the 180's a month later. When I checked last week I was 182, I haven't been that low since I was personal training full time 6 years ago.Awesome race, @MAC_32! Especially in those conditions. You've been on fire this year. What do you think the difference has been? More mileage? You've always had speed but things have really came together for you lately.
that instantly jumped out at me when I saw it on Strava and thought "only MAC would do something like this".Haha, I actually yelled out 'DUMB ###' when I looked down at that split. I got some puzzled looks from spectators.Excellent race and report, @MAC_32. You're a different and talented runner, 5:38 first mile .
You said it, Holy ####### ####! Congrats man, great race, great report!Rite Aid Cleveland Marathon
Official time: 1:25:56, 29th of 4,500+, 4th in age group (3 seconds from placing) - a PR by more than 8 minutes.
Holy ####### ####.
Next level SAND'ing.that instantly jumped out at me when I saw it on Strava and thought "only MAC would do something like this".
Awesome job, GB!
Understood, but I'm not skipping out of this one even if I have to walk the 13.1If I were in your position, injured before a big race, I hope I'd skip the race. If you can barely run, I don't see the point of attempting an IM.
Sucks. I hope the wheels come back in time for you. If not hopefully you can defer.6 days from IM CHOO 70.3 and I'm not ready, at all. Sure my swim and bike will be solid if not good, but I can barely run. Went out yesterday for an easy 40 minutes to test the left leg after taking 10 days off from running, it's stiff, slow and aches. I don't think I'll get injured badly by doing the race but this might see my bike time and run times be entirely too close.
I'll see the doctor on the 25th.
Rite Aid Cleveland Half Marathon
Mile 1 (5:38) - EASY, KILLER! I usually never watch my splits, but I thought I started too fast so I checked this one. I didn't check any others, but I made corrections.
If I'm making a run at in Fall it will probably be Columbus or Detroit. Both are the same day (October 16th), 5 days before my brother-in-law gets married, 22 weeks from now. That gives me 2 weeks to rest (physically and mentally) before I start a 20 week plan. I had no intentions on trying to qualify until a few weeks ago, in large part because there is no good time this Fall, but this seems to be the best option. The problem is I have bachelor parties two of three weekends in Vegas and New Orleans right in the middle of when I would be doing peak training for a race at this time. I'm not sure I want to look for one in November though. If it were just 2 degrees colder yesterday I'd have come nowhere close to what I did as it'd have been snow/ice, which is what we got at my house 10 miles away, and I'd have suffered through something similar to what you did last month. That's obviously much more likely to happen in November.Congrats again Mac! Exciting to see you crush these races this year! Which marathon are you looking at for your Boston Qualifier? Have you decided on a training plan?
Great job Mac! Love the hat tip to Sand first mile then just crushing it in #### weather. You're a little more accustomed to it but I had some friends drive up from SC to run what I assume was the marathon portion of this race. His comment on the conditions: Coldest most miserable marathon ever. 38 deg. 18-20 mph winds, sleet, snow and rain the whole time.MAC_32 said:Rite Aid Cleveland Half Marathon
It was a historically awful mid-May weekend in Cleveland. Saturday's was unusual, but not unprecedented. Sunday though? I'll get to that.
Official time: 1:25:56, 29th of 4,500+, 4th in age group (3 seconds from placing) - a PR by more than 8 minutes.
Holy ####### ####.
From a high level, no. You're taking standard strength training methodology and just incorporating it into running. The only thing you may need to do differently is actually taking a day off every now and then.I'm planning to race a 10K on June 4 (a 10K in June!). Over the last week or two, I've been less focused on mileage and trying to run more workouts. I think I'm going to take the easy-hard thing literally for a while and run something hard (intervals, tempo, fast-finish long run, fartlek, whatever) every other day with easy runs in between. My plan is to keep that up for this week and next then take in easy race week. If it seems to work, I'm considering extending this practice for a few months.
I've always considered doing something like this but never have. Usually I run hard no more than twice a week. The concern, of course, is I won't recover properly from the workouts and I'll start performing poorly or even get injured. However, I've noticed I haven't been improving much this year which makes me want to try to mix things up. This kind of training just seems to feel like the right thing to do for some reason. I also think I've worked enough on my endurance base that I can neglect it a little for a while. Besides, I'll still get in around 50 miles a week. Thoughts? Does this sound stupid?
Only a few of you would be able to say 50 miles / week is ignoring your endurance.I'm planning to race a 10K on June 4 (a 10K in June!). Over the last week or two, I've been less focused on mileage and trying to run more workouts. I think I'm going to take the easy-hard thing literally for a while and run something hard (intervals, tempo, fast-finish long run, fartlek, whatever) every other day with easy runs in between. My plan is to keep that up for this week and next then take in easy race week. If it seems to work, I'm considering extending this practice for a few months.
I've always considered doing something like this but never have. Usually I run hard no more than twice a week. The concern, of course, is I won't recover properly from the workouts and I'll start performing poorly or even get injured. However, I've noticed I haven't been improving much this year which makes me want to try to mix things up. This kind of training just seems to feel like the right thing to do for some reason. I also think I've worked enough on my endurance base that I can neglect it a little for a while. Besides, I'll still get in around 50 miles a week. Thoughts? Does this sound stupid?
I've ran every day this year. I'm reluctant to break the streak.The only thing you may need to do differently is actually taking a day off every now and then.
Is it really the same since you're working the same parts over and over again? I'm not a lifter, but do you really bench on say Monday, Wednesday, and Friday?From a high level, no. You're taking standard strength training methodology and just incorporating it into running. The only thing you may need to do differently is actually taking a day off every now and then.I'm planning to race a 10K on June 4 (a 10K in June!). Over the last week or two, I've been less focused on mileage and trying to run more workouts. I think I'm going to take the easy-hard thing literally for a while and run something hard (intervals, tempo, fast-finish long run, fartlek, whatever) every other day with easy runs in between. My plan is to keep that up for this week and next then take in easy race week. If it seems to work, I'm considering extending this practice for a few months.
I've always considered doing something like this but never have. Usually I run hard no more than twice a week. The concern, of course, is I won't recover properly from the workouts and I'll start performing poorly or even get injured. However, I've noticed I haven't been improving much this year which makes me want to try to mix things up. This kind of training just seems to feel like the right thing to do for some reason. I also think I've worked enough on my endurance base that I can neglect it a little for a while. Besides, I'll still get in around 50 miles a week. Thoughts? Does this sound stupid?
Depends on what you're trying to do. Hypertrophy? Absolutely not. Full body workout? Sure thing. Will it work if each of his 'hard workouts' are different? Maybe. I'm certainly curious. I know our buddy doesn't want to break his streak , but I cannot imagine this working if actual rest days aren't part of the plan though.Is it really the same since you're working the same parts over and over again? I'm not a lifter, but do you really bench on say Monday, Wednesday, and Friday?
I'm curious what the actual plan looks like. Are you still going to be running 7 days/week? Doing 4 hard workouts per week? The thought of stacking intervals - recovery - tempo in a 3 day span makes my hamstrings cringe. Doing it for a few months sounds like you're asking to go on the shelf.
if there's one thing I've learned over the past few months, it's to take a rest day now and then. I couldn't imagine running every day, the repetition/overuse injuries are starting to hit even doing tri training.Depends on what you're trying to do. Hypertrophy? Absolutely not. Full body workout? Sure thing. Will it work if each of his 'hard workouts' are different? Maybe. I'm certainly curious. I know our buddy doesn't want to break his streak , but I cannot imagine this working if actual rest days aren't part of the plan though.
Yes, 7 days. I'm trying to run by feel more and if it feels too difficult to back off. I think that will be important. My last 7 days on Strava would be a good example of what I'm considering although I've started this a little conservatively (only 400s for intervals, 4 mile tempos). However, you've probably right that I shouldn't do this. I guess it's easy enough to stop if I notice myself struggling.I'm curious what the actual plan looks like. Are you still going to be running 7 days/week? Doing 4 hard workouts per week? The thought of stacking intervals - recovery - tempo in a 3 day span makes my hamstrings cringe. Doing it for a few months sounds like you're asking to go on the shelf.
goes back to what I said earlier:By the way, a 5 or 6 mile easy run feels like a rest day.
Wouldn't it be worth testing the theory that rest makes you faster?Only a few of you would be able to say 50 miles / week is ignoring your endurance.