SFBayDuck
Footballguy
Aren't you retired now? Would think that would give you time to get some new bike tubes.
Meanwhile, I have no bike tubes (well, one on the front isn't flat) so can't ride if I wanted to.
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Ran a 10k - Official Thread (10 Viewers)
- Thread starter Ned
- Start date
FUBAR
Footballguy
Not yet, in May.Aren't you retired now? Would think that would give you time to get some new bike tubes.
Just been running a bit. Haven't uploaded runs to strava this week but I crossed 200 miles for the year this morning.
Hang 10
Footballguy
FUBAR
Footballguy
The hound dog half was rescheduled for feb 18. I'll probably sign up for another half in April. But right now, no other races scheduled until November 4 (the pinhotti 100). I'm not really itching to race and figure I'm somewhat better off simply ramping up volume.
tri-man 47
Footballguy
Caught an evening swim last night after a dinner meeting. Got right to it and swam 1800 yards - 36 laps; 37 minutes (not bad for just getting back in the pool this month). Walking by the club's hot tub after the swim, a fellow old guy looks up and says "swimming make you look like that?"
Hang 10
Footballguy
And he hasn't even seen you in a pair of compression socks.Caught an evening swim last night after a dinner meeting. Got right to it and swam 1800 yards - 36 laps; 37 minutes (not bad for just getting back in the pool this month). Walking by the club's hot tub after the swim, a fellow old guy looks up and says "swimming make you look like that?"
ChiefD
Footballguy
Must have been wearing his compression speedo.And he hasn't even seen you in a pair of compression socks.
tri-man 47
Footballguy
Hmm, yes, I was in a speedo. And 57 y.o., overweight, African-American men are my thing lately ...ChiefD said:
Juxtatarot
Footballguy
pbm107
Footballguy
Yeah I am fine, that race on Sunday took a lot out of me and with the issues I had over the summer I decided to take two days off to recover. I stayed up late last night watching the Sixers, so I slept in and will be running after work. Thanks for asking.
Ned
Footballguy
It will eventually, but I just don't have a burning desire to run. It's an endless loop of:
not feeling like running - forcing myself out there after not running for 4-5 days - feeling like dog crap when I do run - ankle sore next day - not feeling like running
igbomb
Footballguy
Hey all. Finally got off my ### and managed to start logging some miles again.
Man, take a couple months off and your fitness goes right in the crapper. I've never been fast but I feel like I've dug a huge hole for myself.
Oh well. Getting back into a training groove, targeting a half in late April. Hoping to try my hand at some trail races this year as well.
Man, take a couple months off and your fitness goes right in the crapper. I've never been fast but I feel like I've dug a huge hole for myself.
Oh well. Getting back into a training groove, targeting a half in late April. Hoping to try my hand at some trail races this year as well.
SFBayDuck
Footballguy
jb1020
Footballguy
I just signed up for one. I don't scheduled race coming up, but wanted to test out the plan. I think its okay. It emails you the next days workout. I wouldn't say its personalized, but I like it so far. I was hoping it would draw data from recent runs and tell me what pace and/or what distance I should be running.
I'll attempt to post one of their emails.
[SIZE=22.5pt]Half-Marathon Plan[/SIZE]
[SIZE=18pt]Day 5[/SIZE]
[SIZE=13.5pt]Friday, January 27, 2017[/SIZE]
Rest Day
[SIZE=13.5pt]Daily Goal[/SIZE]
Today is an optional run day. Run for 30-50 minutes or take the day off.
Monday
REST
Tuesday
50m - 1h 10m · Fartlek Run
Wednesday
REST
Thursday
50m - 1h 10m · Cruise Intervals
Friday
REST
Saturday
40m - 1h · Easy Run
Sunday
1h 30m · Long Run
[SIZE=13.5pt]Next Up[/SIZE]
[SIZE=12pt]Saturday, January 28, 2017[/SIZE]
40m - 1h · Easy Run
tri-man 47
Footballguy
Truth. Of course, when I was much younger, you could insert "sex" instead of "run" and much of it would apply as well.
Hang 10
Footballguy
Just take the free month. I've done it twice. If you're like me, you're on strava enough where you can cancel before they charge your card.
SFBayDuck
Footballguy
"However long we say we’ll be gone on a run, it’s safe to add AT LEAST an hour or two."
I'm so guilty of this.
SFBayDuck
Footballguy
Week 2 in the books.
9:17
6,450' elevation gain
37 minutes of vo2 max work via uphill intervals
2:30 Long Run
The hill intervals continue to be tough, but they're supposed to be. The first one is always the quickest (just above 6:30 GAP), but the rest are all in the high 6s-low 7s GAP all through the final one each time, and I feel like I'm going to die at the end of each so I think I'm pacing them about right.
Have been spending a little extra time every day rolling my feet, calves, etc. Still need to add in some core/strength work.
146 Days
9:17
6,450' elevation gain
37 minutes of vo2 max work via uphill intervals
2:30 Long Run
The hill intervals continue to be tough, but they're supposed to be. The first one is always the quickest (just above 6:30 GAP), but the rest are all in the high 6s-low 7s GAP all through the final one each time, and I feel like I'm going to die at the end of each so I think I'm pacing them about right.
Have been spending a little extra time every day rolling my feet, calves, etc. Still need to add in some core/strength work.
146 Days
Juxtatarot
Footballguy
Week three for me.
68.3 miles. 7.7 mph average. 133 HR average. Only 1,332' in elevation! I ran my first tempo run with 5 miles around 6:30. I hope to get a tempo in most weeks from here. I also upped my long run to 18 miles. Didn't have even a sip of water during the 18. That's the longest I'm gone without water. I probably shouldn't do that even in the cold but I've always liked streaks and personal "records".
68.3 miles. 7.7 mph average. 133 HR average. Only 1,332' in elevation! I ran my first tempo run with 5 miles around 6:30. I hope to get a tempo in most weeks from here. I also upped my long run to 18 miles. Didn't have even a sip of water during the 18. That's the longest I'm gone without water. I probably shouldn't do that even in the cold but I've always liked streaks and personal "records".
pbm107
Footballguy
Great week @SFBayDuck it’s a good sign that you were the FFA Strava leader in time last week and you’re still 146 days out.
@Juxtatarot you’re looking strong yourself this early in the cycle, considering you don’t really run recovery runs I like seeing that your average HR was 133. Don’t worry about the water thing, I ran 18 this weekend too and only drank a sip of water to wash down the Tums I needed to relieve my heartburn.
On my end it was a cutback week, with 46 miles total. I mentioned earlier I took 2 days off to recover from my race last weekend. They were my first days off since the end of Nov, so that was nice.
I am 7 weeks out from marathon day and the next four weeks are critical. My goal is to run at least 70 3 out the next 4, with the week I race my 5 miler can be less than 70. Depending on how I feel after the next 4 I am thinking about experimenting with a 2 week taper instead of 3 but we’ll see when I get there.
@Juxtatarot you’re looking strong yourself this early in the cycle, considering you don’t really run recovery runs I like seeing that your average HR was 133. Don’t worry about the water thing, I ran 18 this weekend too and only drank a sip of water to wash down the Tums I needed to relieve my heartburn.
On my end it was a cutback week, with 46 miles total. I mentioned earlier I took 2 days off to recover from my race last weekend. They were my first days off since the end of Nov, so that was nice.
I am 7 weeks out from marathon day and the next four weeks are critical. My goal is to run at least 70 3 out the next 4, with the week I race my 5 miler can be less than 70. Depending on how I feel after the next 4 I am thinking about experimenting with a 2 week taper instead of 3 but we’ll see when I get there.
Juxtatarot
Footballguy
Are you going to run any of those Pfitzinger-style pace long runs? I've been surprised by your dedication to base training this time.
MAC_32
Footballguy
Almost got to halfway - 24 miles. With the advantage of hindsight I should have gone out in the mixed precipitation muck Tuesday instead of thinking I'd find time when it was nicer Wednesday but when I didn't have any room for a run on the schedule.
We got a foot of snow over-night and are supposed to get clobbered again tonight, so this has the making's of an interesting week.
pbm107
Footballguy
I don’t think so, the primary goal of this cycle is build back up my endurance and fitness so I will be able to really train in the summer and fall. The secondary goal is to BQ and I should be able to achieve that will just the base building. I realize that this isn’t the ideal way train to get a PR in a marathon, but that wasn’t going to happen anyway. This is just the safest way to setup myself up for my long term goals.
I am pretty happy where I am at fitness wise, I am ahead where I was at this point in 2015.
Juxtatarot
Footballguy
I've never done one, so perhaps this shouldn't opine. That said, I will.
I don't think you'll hate yourself at all. The beauty of 6, 12, 24 hour races is that you can run as much or as little as you want. From that standpoint, if you're undertrained you can incorporate more walking and/or flat out rest breaks if you want/need so that you don't push yourself towards completion of a long distance race that you're not prepared for. So I guess from the perspective of registering for something potentially undertrained, I'd think signing up for a 12 hour timed event would be better than a 50 miler. That said, that may not be the case if you get caught up into being competitive during the 12 hour run and push yourself beyond what you should and into mileage that your body isn't ready for. My .02.
ETA: A bonus might also be that timed events are typically on shorter looped courses, so there's a bit more of a collective party atmosphere at that start/finish area if you spent some of those 12 hours mingling and enjoying the atmosphere.
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Sand
Footballguy
FUBAR
Footballguy
Depends on the day.Is this a relative thing? I.e. how much do you hate yourself already?
I hate myself for loving you?
I think I'd need a backup watch.
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Sand
Footballguy
SFBayDuck
Footballguy
@FUBAR I've never done one either, and don't really have an interest (but I never say never). But I know a lot of experienced people who strongly encourage runners interested in jumping up to 50M, 100K, or 100M to start with a timed event. It's a great opportunity to be on your feet for a long time while testing all of the things you'll use or do in other ultras - nutrition, gear, pacing, blister care, etc. Because they are almost all short loops it's easy to swap out gear, nutrition, whatever, if something isn't working because you come by your stuff all the time, and you don't have to worry about things like which drop bag should have what gear.SayWhat? said:I've never done one, so perhaps this shouldn't opine. That said, I will.
I don't think you'll hate yourself at all. The beauty of 6, 12, 24 hour races is that you can run as much or as little as you want. From that standpoint, if you're undertrained you can incorporate more walking and/or flat out rest breaks if you want/need so that you don't push yourself towards completion of a long distance race that you're not prepared for. So I guess from the perspective of registering for something potentially undertrained, I'd think signing up for a 12 hour timed event would be better than a 50 miler. That said, that may not be the case if you get caught up into being competitive during the 12 hour run and push yourself beyond what you should and into mileage that your body isn't ready for. My .02.
ETA: A bonus might also be that timed events are typically on shorter looped courses, so there's a bit more of a collective party atmosphere at that start/finish area if you spent some of those 12 hours mingling and enjoying the atmosphere.
FUBAR
Footballguy
Course
The race consists of multiple laps of a USATF-certified 1.00 mile path in Decatur, Alabama’s Delano Park. Aid will be available on each lap. The tree-lined course is flat with total elevation change of less than 15 feet per lap and is completely unpaved.
ETA: Of course, this means walking/jogging in a flat circle all day.
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SFBayDuck
Footballguy
The Fenix 3 HR has a flat charging cradle so you can put it on while wearing the watch, so I actually used it with a portable charger during my last race - just ran the wire up my arm under an arm sleeve into my shirt and then out the neck and had the battery pack in the front pocket of my hydration vest. When it got down to 20% is when I started charging, and did that for probably 3-4 hours and it ended up lasting the entire 32 hours with charge to spare.FUBAR said:
Of course I'm not that happy with the watch right now as the HRM just isn't working. Today, no data at all despite being on (I could even see the green light). Other days it's just way off. I've tried moving it around, even trimmed my arm hair underneath it, but it just isn't reliable at all. Good thing I'm not doing HR-based training right now or I'd be really frustrated.
Hence the lack of interest on my part so far in doing one of these.
ChiefD
Footballguy
Got in 20 miles last week, which after you guys are done laughing is a push in the right direction, considering where I was a couple of months ago health wise. I feel like I am way behind, but I looked back at the data from the last two years, and I actually am about where I usually am this time of year when it comes to HR and mileage.
So I am fortunate in that respect. The downside is I was so damn excited to build off of the marathon that now I'm in that weird place between "happy to be able to run" and "dammit, I should be in better shape."
Legs are in a weird place. Not sure what is going on there. Just can't seem to stretch them enough to have them feel loose. It doesn't feel like normal soreness - it feels like my legs are literally going to curl up, if that makes sense.
There is a trail race coming up the end of February - I think I mentioned it on here a few months ago. The original idea was maybe do the 20 mile option, but that's out the window now. But they do have a 10 mile option, so I may sign up for that to mix things up and also to give me something immediate to shoot for.
So I am fortunate in that respect. The downside is I was so damn excited to build off of the marathon that now I'm in that weird place between "happy to be able to run" and "dammit, I should be in better shape."
Legs are in a weird place. Not sure what is going on there. Just can't seem to stretch them enough to have them feel loose. It doesn't feel like normal soreness - it feels like my legs are literally going to curl up, if that makes sense.
There is a trail race coming up the end of February - I think I mentioned it on here a few months ago. The original idea was maybe do the 20 mile option, but that's out the window now. But they do have a 10 mile option, so I may sign up for that to mix things up and also to give me something immediate to shoot for.
Juxtatarot
Footballguy
Ended up running 240 miles in January. I'm pleased with that considering I started off the month light.
I realize on Garmin Connect the other day that you can get average heart rate data by month. I was just looking at this and noticed I got a ways to go to get where I've been before.
Jan 17: 7.7 mph, 136 HR
Compared to:
Jul 15: 7.7 mph, 131
Aug 15: 8.0 mph, 133
Feb 16: 8.0 mph, 130
I realize on Garmin Connect the other day that you can get average heart rate data by month. I was just looking at this and noticed I got a ways to go to get where I've been before.
Jan 17: 7.7 mph, 136 HR
Compared to:
Jul 15: 7.7 mph, 131
Aug 15: 8.0 mph, 133
Feb 16: 8.0 mph, 130
Hang 10
Footballguy
Yeah, I'm glad you brought it up because I didn't want to say how out of shape you are lately.
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FUBAR
Footballguy
Probably true but I've been on a MAF kick and so far it's doing alright.
Today's 6.2 brings me to 251.6 for January, just over 36 hours (so, roughly 7mph).
After listening to the podcast with Dr Breus, I've avoided coffee until after I run. It really does affect the heart rate, I'm running the same effort but roughly 7bpm lower. I do feel a little more sluggish on the run but better later, so I'll keep this going except when I get back into speedwork (probably in late March).
I did sign up for the 12 hour race, but I give myself permission to call it early.
pbm107
Footballguy
This is how I measure my fitness levels by generating a progress summary report by month using garmin connect, but I hate how garmin spits out speed in mph instead min/mile so I have my spreadsheet.
I ended up with
Jan 17 253 miles 139 8:14
Compared to 2 months out from my other Marathons:
Sept 15 269 miles 140 8:03 (2:59 marathon)
Feb 15 264 miles 140 8:25 (3:07 marathon)
Sep 13 202 miles 143 8:25 (3:08 marathon)
Sep 12 211 miles 146 8:33 (3:14 marathon)
SteelCurtain
Footballguy
I'm not a Garmin Connect expert. In fact, I'm a novice. How did you get this information?
Hang 10
Footballguy
Check the reports tab and then you can check progress summary to get the finer details.
pbm107
Footballguy
They made it a little more difficult to get to the progress summary, this is the shortcut I use.
https://connect.garmin.com/modern/reports
Hang 10
Footballguy
Yeah, it took me a while before I figured out how to find the old school style reports.
