Ran a 10k - Official Thread (16 Viewers)

[SayWhat?]

So I went for an easy 6 mile run on the treadmill Thursday night, woke up Friday morning feeling like someone punched me just above the knee.  I haven't been overtraining and didn't do anything strenuous, but it certainly seems like I've got this going on. The description is to a T what it feels like.  Feels super tight and even hurts if I squat down and stand up from that position.  

I've started icing and ibuprofen, and plan to start stretching that a few times per day.  Anyone with similar experience dealing with pain above the knee / lower quad?  Should I stop running for a bit too?  

 

[Hang 10]

So got back to running this week and it has gone pretty well so far. I haven't really noticed any pain in my ankle at all. Maybe a little stiffness after but nothing too troubling.

Monday: Strength training @ lunchtime 

Tuesday: 7 miles @ 8:34 Pace(159) - felt like ####...like all the crosstraining didn't do a damn thing. Oh well, at least I was running.

Wednesday: Strength training @ lunchtime and then 5 miles @ 8:53(142) in the evening - That was more like it. Slow but HR was pretty low.

Thursday: 7 miles @ 8:20(150) - Feeling decent

Friday: Strength training @ lunchtime and then easy 45 minute spin on the bike trainer in the evening (145).

Saturday: Easy 7 miles @ 8:37(147) and then immediately following I jumped on the bike trainer for 40 more minutes (147). - Figured if my legs weren't ready for a long run I could still get the cardio in. 

Sunday: 5 miles @ 8:53(147) - Felt like a snail but just glad to be moving pain free.

So overall I got 31 miles of running and just shy of 6 hours of cardio in this week.  I'll likely try to repeat this schedule of the next couple weeks and then see how I'm feeling before I add too many more miles. So a decent start back...slightly encouraged.

 

[Juxtatarot]

A good week #4 for me.  70.7 miles including my first 20 miler and a successful tempo run.  I'm two for two on tempos which makes me happy since my historical tempo bail rate is close to 50%.  Bursitis in my hip and heel is acting up but I'm usually OK after a few miles when I'm nice and loose.  I'm not too worried.  Aches and pains have always been part of marathon training for me.

What pleases me most is I've seen consistent HR gains over the four weeks: 

1. 7.9 avg. mph/139 avg. HR
   
2. 7.7/137
   
3. 7.7/133
   
4. 7.8/132
   

Hopefully the trend continues!

 

[pbm107]

Anyone with similar experience dealing with pain above the knee / lower quad?  Should I stop running for a bit too?  

I have dealt with this in the past and after a few days off it usually goes away.  Good luck hopefully it isn't anything serious.

 

[pbm107]

Good to see that you're running @Hang 10 31 miles is a good start.

@Juxtatarot good job on another solid week, I was all proud of myself after my 20 miler then saw that you ran the same distance faster and more efficiently.  You're well ahead of me, hopefully I can catch-up by next spring.

@FUBARhope you feel better, you already got perfect advice from @SFBayDuck.  Impressive that you were able to get in a 20 miler on a weekday.

I got in my 70 for the week, it had to be front loaded because of an important work meeting on Thursday.  Didn't want to run a double digit run beforehand.  The good news is that I was fresh for my long run on Saturday, too bad I overdid it with the drinking Saturday night so today's recovery run wasn't fun.

I have the same challenge this week with a work day trip on Thursday, hopefully I will be able to get in 70 again.

 

[FUBAR]

@Hang 10 

@Juxtatarot

@FUBARhope you feel better, you already got perfect advice from @SFBayDuck.  Impressive that you were able to get in a 20 miler on a weekday.

Why can't I delete names? 

Anyway, yes, much better.  On the weekday, I'm taking a few days off during the week for the next few weeks,  it's part of the road to retirement / next job.  

Btw, I have an interview over lunch Monday with a small firm downtown.  If all goes well ( it should come down to whether they decide to fill the position) we'll stay here and I can stop the #######' job hunt.  

 

[Juxtatarot]

@Juxtatarot good job on another solid week, I was all proud of myself after my 20 miler then saw that you ran the same distance faster and more efficiently.  You're well ahead of me, hopefully I can catch-up by next spring.

But you can handle running at high heart rates much better (as can probably everyone else in this thread). At % of max, we're much closer.

 

[tri-man 47]

I am going on the record as saying I did not like it. I had a freaking anxiety attack and about 20 mins into the film I wanted to leave. We were in one of those theaters that serves drinks and food so I stuck it out for my wife. When we left my clothes were soaked through with sweat and I was a mess. I have purposely avoided 99% of news for several years. It just causes me to much anxiety. Watching this film reminded me why I dont watch news very often. Mentally I cant handle people being so mean to each other.

I just can't bring myself to go watch Patriots Day.  Because I've gotten to know one of the victims, I worry that I'd freak out like you, prosopis.  The bombing event is all too real for me even though it's a second-hand experience.

--

A good cross-training week for me:

M:  rest

T: 2,000 yard swim (4 x 500)

W: 200 push-ups

Th: 1,600 yard swim (with 8 x 150 @ ~ 2:53)

F:  core exercises

S:  dumbbells

S:  stationary bike, 60 minutes hard (~ 22 miles, per the machine)

Those three lap swim sets (departing every 3:30) really drained me, but good to get some pacing below minute/lap.  The bike workout was a killer, too.  Kept the rpm in mid to high-90s with high resistance.  Not sure how well the machines measure distance (using rpm and resistance, I presume?).

 

[ChiefD]

Another setback week. Had a great week the week before, and then all of a sudden Sunday night I start to feel like crap again. The sinus infection I thought I was over after 6 weeks and 2 anti-biotics came back with a vengeance. Complete sinus pack, coughing up nasty stuff, and complete exhaustion. Built up all week and finally went to the doctor Thursday. She confirmed for sure what I had come to believe:

The medicine I am on for my colon issues is suppressing my immune system, which is leaving me susceptible to all kinds of funk. So while the stomach seems to be stabilizing, the rest just flat out sucks. She got me on another antibiotic, and 4 days on that and I'm feeling much better.

I see the GI doc here next week, so we will have to figure out a solution for the meds. Not sure of the options yet. 

Anywho, the roller coaster continues. Gonna run this week and try and get back on track. Probably eliminates the trail run I wanted to sign up for in a few weeks: I have no idea if I will be able to run or not, and hate to waste the money at this point considering how much I've spent on drugs the last 8 weeks.

Still doing the half in April, come hell or high water. I may have to walk it, but I'm doing that thing.

 

[MAC_32]

Today looks like another nice cap to a solid, yet unusual, 10 day cycle.  Figures I have another interview Wednesday this week (unless I get an offer prior), but I'm looking at it as an opportunity to take it easier for a couplethree days, hitting the reset button again, then getting going on the next cycle.

F 1/27 - 7 GA @ 7:20, faster pace attributed to no running for 3 days prior

Sa 1/28 - 12 MP+30 @ 7:40, a little slower than usual due to 1-2" of snow

Su 1/29 - planned off day

M 1/30 - heavy shoveling (morning) + strength training (lunch) + 5 mile snow run (evening) had gotten more than a foot over the previous 24ish hours so the 7:40 net pace was incredibly challenging

Tu 1/31 - 5 "recovery" @ 8:45, in "" because I tried my best to keep my heart rate down but when you hit stretches with shin deep snow it's kind of impossible, plus another long round of shoveling after work

W 2/1 - Strength training only, I was exhausted from all the shoveling (and other stuff) so I chalked myself up to being ahead in the cardio dept. and skipped the scheduled run

Th 2/2 - 6 very snowy trail miles @ 12 flat pace, it kinda developed into an interval run for us towards the end - it was rough out there

F 2/3 - planned off day

Sa 2/4 - 11 still snowy trail miles @ 9:10, the more technical trails were more matted down due to foot traffic (still difficult, but not excruciating) but the usually easier trails were less traveled and the temp's had crept above freezing...so those sections (shin high most places) were like quicksand.  The section mile 10 I can usually do rather easily at 7-something pace...Saturday?  9:30, and I felt like I worked too hard just to get that.

Su 2/5 - 5 junk miles @ 8, intended to be recovery but to my surprise I wasn't tired.  Thankfully I don't think it impacted today's workout, so it may not have been a net positive but it wasn't a negative either.

M 2/6 - just took advantage of the mid 40's temp's and current sunny conditions in anticipation of the storms sweeping through tomorrow, jogged to a local high school track (total workout - 6 miles) and did repeat 400's...but the snow on the track isn't melted yet.  It was low ankle depth, but since others had already been on there the footing was challenging.  Very happy I was able to churn out a faster rep each time - 87/84/82/78.  I wasn't planning to finish off with this, but I still had some energy left so when I got a 1/4 mile away from the end of the route I decided to do one more on non-snow covered ground (73) just to see what I could do - satisfying seeing sub 5 moments on strava.  Hadn't done anything like that speed-wise in close to a year, so I'm very happy with my performance.  Hopefully my next time out there will be closer to a month than a year!

Now to figure out the next cycle...

 

[tri-man 47]

Sorry about the issues, Chief.

 

[pbm107]

I don't know if it'll make a difference, but I figured it's time for me to start playing ball*.

*[SIZE=6pt] I am feeling pretty good and I think it is now safe for me to attempt some quality workouts, 6 X 1000s planned for tomorrow morning.[/SIZE]

 

[JShare87]

Looking for a little advice here. I have a 10K on Saturday. I usually run on Tuesday, Wednesday, and Thursday during the week. How do most of you prepare for a race a couple days out. Should I continue like it's a normal week? Should I take a few days off? I usually get around 30 miles in per week. I alternate runs throughout the week. Looking to finish around 45 minutes. Any advice for me as to how I should approach this week?

 

[Juxtatarot]

Looking for a little advice here. I have a 10K on Saturday. I usually run on Tuesday, Wednesday, and Thursday during the week. How do most of you prepare for a race a couple days out. Should I continue like it's a normal week? Should I take a few days off? I usually get around 30 miles in per week. I alternate runs throughout the week. Looking to finish around 45 minutes. Any advice for me as to how I should approach this week?

It's generally recommended to cut back a little. Maybe skip Wednesday or Thursday or cut mileage those days. Error on the side of rest.

 

[MAC_32]

There is nothing you can do training wise race week to help it. You can only hurt it. Focus more on your diet, getting plenty of rest, and keeping stress levels low.

I am more on the extreme end than the others when it comes to race week running.   I don't do much. I'd go less miles but mix in a short period or two near race pace tomorrow, skip Wednesday, and hike Thursday. If you don't have any good places to hike then a shakeout will suffice - few strides, mainly slow running, and less time than usual. 

Everyone will have a different answer and that's ok though. Part of the fun/frustration/experience is sampling with different approaches to see what works best for you.

 

[Hang 10]

It's generally recommended to cut back a little. Maybe skip Wednesday or Thursday or cut mileage those days. Error on the side of rest.

I say run the days you normally run but run easier and reduce the miles/time you normally run by about 20%. 

 

[SFBayDuck]

I called my first audible of the training cycle today.  The first three weeks I hit everything I had laid out for that phase, focusing on vo2 max via hill intervals.  I got in 6 of those sessions over 18 days, and was able to complete each workout.  This weekend was a scheduled rest day on Saturday, then I headed out Sunday for a planned 2:30 EnduranceRun - and it sucked from the start.  My hips were sore, legs were dead, achilles was tight, just no juice at all.  Cardio wise I felt fine, but the legs were totally shot.  I trudged it out, with a ton of hiking, but it was pretty miserable.  I headed out yesterday for an hour recovery, and I was even more sore than the day before.  

My plan for the week was to have my final hill interval session of the cycle today, a rest day tomorrow, then transition into the next phase with a 3 x 8:00 tempo effort on Thursday.  But based on how my legs have been the past few days I decided to just cancel that 7th interval session and focus on recovery for a few days with some easy efforts.  Part of me feels like a wimp, but I'm trying to be smart and keep my eyes on the goal.  Hopefully the legs come back in a few days and I can make that transition into this 4+ week tempo phase while starting to build the weekly long run.

137 days

 

[tri-man 47]

Sorry about the issues, Duck.

 

[SFBayDuck]

Sorry about the issues, Duck.

Thanks, but I don't necessarily see it as a bad thing. This focused block method of training (one system at a time) is supposed to really stress the body to force adaptation to the point where you get "worse", and then you change it up and your body finishes absorbing that training stress. So hopefully that's exactly what happened here. 

Or I'm just a big wuss. Either way, my legs are telling me it's time to change something up. 

 

[Nigel]

I went to the knee guy for a pre-op visit yesterday, walked in to his office without a limp and feeling better than I have in months. And he talked me into holding off on the surgery. The meniscus root tear isn't going to fix itself but he's not a fan of doing what is a pretty complicated procedure with some risk on someone who, at least at the moment, is pain free and getting around just fine. While I was looking forward to the possibility of running again I'm in such a good workout groove with the bike that I was dreading a four month rehab. He said its up to me but the notion of being able to work out up until the day of surgery then being on crutches for the next six weeks makes no sense. So I'll keep doing what I'm doing and if things get bad again in the next six months September would be a good time to do it.

And the heart...last update had me headed in for a cardioversion. So I went in to get that done, they shaved my chest and put the IV in with propofol (God I love that stuff) ready to flow, and did one last ekg and my heart was in perfect sinus rhythm. So there was nothing to be done. They unhooked me and off I went. Now I'm wearing a heart monitor for two weeks to figure out the afib frequency. That will determine whether it is worth a second ablation or if we'll just continue with meds to control it for a while. So maybe no surgeries on the immediate horizon. 

In the meantime fellas I have to share some great news: with all the pedaling I've been doing my ### has regained its mid-twenties form. When I shed 30 lbs a few years back it virtually disappeared, my trousers sagging pathetically over the void where once there were two bulbous (yet taut) mounds of flesh. It's back now though, and it's spectacular. 

 

[ChiefD]

Found a new max heart rate tonight of 198. Up one from my original 197. 

Honestly think I am a few beats higher than that after playing my soccer game tonight. Which is actually good news, since it confirms in my head that I have running in the proper zones the last two years.

Feel good today. The best day in a long time.

 

[Osaurus]

Looking for a little advice here. I have a 10K on Saturday. I usually run on Tuesday, Wednesday, and Thursday during the week. How do most of you prepare for a race a couple days out. Should I continue like it's a normal week? Should I take a few days off? I usually get around 30 miles in per week. I alternate runs throughout the week. Looking to finish around 45 minutes. Any advice for me as to how I should approach this week?

Agree with the other folks here.  I used to run each night up to race day.  Always felt a little tense for the first mile or so (more than usual).  Started taking the day before off and ran a little calmer and focused.  Did this for my last 10k with great success.  Hard for me not to do things, but worth it in this case. 

 

[tri-man 47]

Nigel, do you have access to a pool?  If the biking is fine, then I expect swimming would be also.  You can build a high level of fitness, enjoyment, and satisfaction with those other disciplines.

 

[SFBayDuck]

We finally got a break from the biblical rain we've been experiencing (feels like it's been 40 days and 40 nights).  The last two runs I've been on I've had to turn around at some point due to an 80'+ fallen tree blocking the trail, and there are lots of partial blockages all over the place that you have to climb over, under or bushwhack around.  Makes for slow going at times but it's kind of fun as long as you can find a way through.  

My legs have bounced back from the early week malaise as well.  I did just 1 hour or so recovery runs all week with a day off, and today I was feeling ready to go.  So I headed out to the Pt. Reyes National Seashore to get in 3+ hours on one of my favorite sections of trail.  Still a ton of water and mud, it's going to be a long time before everything dries up, but it was a perfect day out there.

The creek is a runnin'

Storm beach - wood, floats, and debris everywhere

Running on the edge of the continent

Three elk cows a little interested in what I'm doing

Yup, time to turn around

Best I've felt on a longish run in a long time, which is really encouraging after struggling through last weekend's effort.  Took it nice and easy but felt like I could have kept going for another hour for sure, and considering in a few weeks I'm going to have to go another 3 hours that's a good sign!

 

[JShare87]

Ran a 43:54 for my first 10K ever. Good for 11th overall and 4th in my age group (30-35). Previous best in training was a 47:04. I was aiming for somewhere in the 45-47 range and I ran a 43:54! My 6th mile pace was 6:29! I felt great and really enjoyed the distance. Starting to become a "runner." It's an amazing feeling as opposed to being 235 pounds last year. Down to around 165 and feeling great. I love this thread! 

 

[Juxtatarot]

Ran a 43:54 for my first 10K ever. Good for 11th overall and 4th in my age group (30-35). Previous best in training was a 47:04. I was aiming for somewhere in the 45-47 range and I ran a 43:54! My 6th mile pace was 6:29! I felt great and really enjoyed the distance. Starting to become a "runner." It's an amazing feeling as opposed to being 235 pounds last year. Down to around 165 and feeling great. I love this thread! 

Congrats! That's an amazing last mile for your first time at that distance. Probably a sign that you have the fitness to be able to run the first 5 a little faster next time. Why aren't you on Strava?

 

[SFBayDuck]

Congrats! That's an amazing last mile for your first time at that distance. Probably a sign that you have the fitness to be able to run the first 5 a little faster next time. Why aren't you on Strava?

Good stuff @JShare87!  I agree with Juxt, that PR is probably going to be short-lived for you.

 

[FUBAR]

Ran a 43:54 for my first 10K ever. Good for 11th overall and 4th in my age group (30-35). Previous best in training was a 47:04. I was aiming for somewhere in the 45-47 range and I ran a 43:54! My 6th mile pace was 6:29! I felt great and really enjoyed the distance. Starting to become a "runner." It's an amazing feeling as opposed to being 235 pounds last year. Down to around 165 and feeling great. I love this thread! 

Awesome!  Both on the race and weight loss.  Carying 70 fewer pounds has to be a huge difference. 

 

[Hang 10]

Ran a 43:54 for my first 10K ever. Good for 11th overall and 4th in my age group (30-35). Previous best in training was a 47:04. I was aiming for somewhere in the 45-47 range and I ran a 43:54! My 6th mile pace was 6:29! I felt great and really enjoyed the distance. Starting to become a "runner." It's an amazing feeling as opposed to being 235 pounds last year. Down to around 165 and feeling great. I love this thread! 

Great race! And agree with the above...you definitely have a bigger PR in you. 

 

[SayWhat?]

@JShare87 Wow!  Awesome race, and incredible that you're down 70 pounds.  Damn!

@SFBayDuck Sounds like you're nailing training thus far.  Keep it going, and keep the pics coming too!

 

[Juxtatarot]

I was off work this week so it made it easier to put in the miles without sacrificing sleep.  I ended up with 79.7 miles which surpasses my weekly high of 75.1 set in July 2015.  I didn't realize I was that close to 80.  I considered going back out and running around the block but decided against it.  I now have a nice "milestone" to shoot for some week in the future.

Lowlight of the week was a failed tempo run on Wednesday.  I turned into the wind about three miles in and just wasn't feeling it.  Highlight was a treadmill long run on Friday an hour of which was around marathon pace.   

I'm five weeks into marathon training and it seems like the time has flown by.  I'm used to it being agonizing.  Perhaps that's because I don't really feel pressure to get a certain time like I have in the past.  That said, I'm getting a little nervous about my tune-up races.  I have a 5K and half marathon in March and haven't really ran at those paces.  I don't have the confidence like @pbm107 that I can turn on the speed at will.

Anyway, I'm probably due for a recovery week so I'll cut back a lot this week before ramping it back up again.

 

[FUBAR]

This morning's run was rough.  Shouldn't have been, but 10 miles in my legs felt really heavy and my heart rate was higher than it has been for the pace, and it felt harder despite staying in z2 (for the most part).  

I'll be in Charlottesville this coming week with work training (long story short - potential future boss wants me to attend, current boss is paying for it) so it will be a down week which works well with the half marathon this Saturday. 

 

[pbm107]

Excellent week @Juxtatarot, if you continue at this rate you might have a chance to PR in the marathon this spring. I wouldn't stress over the tuneup races.  My best race performances typically occur during marathon training.

 

[Sand]

Ran a 43:54 for my first 10K ever. Good for 11th overall and 4th in my age group (30-35). Previous best in training was a 47:04. I was aiming for somewhere in the 45-47 range and I ran a 43:54! My 6th mile pace was 6:29! I felt great and really enjoyed the distance. Starting to become a "runner." It's an amazing feeling as opposed to being 235 pounds last year. Down to around 165 and feeling great. I love this thread! 

10k is my favorite distance.  

 

[tri-man 47]

Ran a 43:54 for my first 10K ever. Good for 11th overall and 4th in my age group (30-35). Previous best in training was a 47:04. I was aiming for somewhere in the 45-47 range and I ran a 43:54! My 6th mile pace was 6:29! I felt great and really enjoyed the distance. Starting to become a "runner." It's an amazing feeling as opposed to being 235 pounds last year. Down to around 165 and feeling great. I love this thread! 

Excellent!  And trust me: You're a runner ...a very good runner at that kind of pacing. It can take a full year's cycle to be in solid shape.  Just imagine where you might be in the next few years! 

 

[SteelCurtain]

I continue to plug along with no races in sight (other than Chicago Marathon in October.)

Normally, winter is a malaise for me.  I'm committing to running at least 10 miles on one day each weekend.  I've been doing it since Christmas. 

This weekend, I cranked out 12.3 on Saturday and then 10 miles in the snow today.  Feels good and starting to think about ramping up for a fun marathon in the spring.   However, its been nice to run for enjoyment and not to follow a plan.  My hope is this base work will pay off on a sub 3:20 PR in Chicago. 

Great race @JShare87!  Congrats on a terrific time!

@SFBayDuck - I just love your pictures and will want some hints on where to run next time I'm in the Bay Area.

@Juxtatarot - your training is always so steady.  79.7! 

 

[SFBayDuck]

@SFBayDuck - I just love your pictures and will want some hints on where to run next time I'm in the Bay Area.

For sure, let me know when you're headed out this way again.

Meanwhile, I'll be heading to a slightly different running environment this week - flying to Newark on Tuesday for a Wed meeting in NJ, then staying near Penn Station in The City Wed-Thurs with a plan to run up to and around Central Park. 

 

[SteelCurtain]

For sure, let me know when you're headed out this way again.

Meanwhile, I'll be heading to a slightly different running environment this week - flying to Newark on Tuesday for a Wed meeting in NJ, then staying near Penn Station in The City Wed-Thurs with a plan to run up and around Central Park. 

If you are staying near Penn, you may want to consider just running to the west side and there is a running trail along the river.  If its windy, it can be cold, but its pretty good.  Goes all the way down to battery park at the southern tip of Manhattan all the way up past the George Washington Bridge (10+ miles)  The problem with staying near Penn is that you have 30 blocks of lights to get up to Central Park....although Central Park is prettier run than the west side.

There is also the High Line which is short but I found fun to do a quick warm up as you run above NYC.  Its a good warmup if you choose to hit the west side.  If you are running Central Park, then High Line doesn't make logistical sense.  One other caveat...I ran in the AM when it was pretty quiet.  I could imagine on a nicer day, it gets more crowded.

 

[JShare87]

Congrats! That's an amazing last mile for your first time at that distance. Probably a sign that you have the fitness to be able to run the first 5 a little faster next time. Why aren't you on Strava?

Thanks! I just downloaded the app. Is there anyway to link my watch to it. I run with the Apple Watch 2 (probably not an ideal running watch), and I'd like to link my runs to it from that. Is that possible? Also, when running with the Starva watch app, will it display my heart rate/pace and other things like the workout app on my watch? I guess I've never used it because the workout app is so convienant for me. Pretty excited about it now. Is there a group you guys have going?

 

[Juxtatarot]

Thanks! I just downloaded the app. Is there anyway to link my watch to it. I run with the Apple Watch 2 (probably not an ideal running watch), and I'd like to link my runs to it from that. Is that possible? Also, when running with the Starva watch app, will it display my heart rate/pace and other things like the workout app on my watch? I guess I've never used it because the workout app is so convienant for me. Pretty excited about it now. Is there a group you guys have going?

I assume you can do all that but I don't use an Apple product for running. Ned has a link to our Strava group in the first post.

 

[Hang 10]

Another week of running and so far so good. 

Monday - 56 minutes of Cycling @ 17.3 MPH(144) & Some body weight strength training

Tuesday - 1 hour run @ 8:19(156)

Wednesday - Early morning went of a easy run for 45 minutes @ 8:39(148) & Afternoon did some strength training. It was a tricky day. My ankle started feeling soreish after the run and I started to worry that I'd be back on the shelf shortly. 

Thursday - Luckily I felt much better and just decided to keep it really easy on the treadmill and bail at the first sign of pain. No pain. Ended up getting an hour @ 9:21(144).

Friday - Let's not push my luck and just strength train and take a day off the cardio.

Saturday - Good weather and I'm feeling better than I have in a while after a day off. I only planned on doing an hour but decided to push it a bit. Got my first double digit mile run in forever. Ran almost 11 @ 8:05(155). Pretty happy with that. Even better I didn't have any soreness after. 

Sunday - Nice easy 45 minute recovery run @ 8:53(140)

35 miles of running and almost 6 hours of cardio for the second straight week. Still not 100% but getting stronger and feeling cautiously optimistic. 

 

[Juxtatarot]

@Hang 10 If all continues to go well, which marathon are you considering?

 

[Hang 10]

@Hang 10 If all continues to go well, which marathon are you considering?

Oh man...at this point I'm trying to take it one week at a time but if I had to say (and this probably a long shot) I have some friends running the Delaware Running Festival marathon in Dewey Beach April 23rd. To me that feels like last shot at a marathon before Summer gets here. 

IDK...you have any thoughts about late spring/early summer marathons? Part of me thinks I shouldn't rush things because I feel like if I get into shape, I don't necessarily need perfect conditions to run a 3:05. So maybe I could take my time and build up and do it right. Maybe that's me just being arrogant though. 

 

[Juxtatarot]

Oh man...at this point I'm trying to take it one week at a time but if I had to say (and this probably a long shot) I have some friends running the Delaware Running Festival marathon in Dewey Beach April 23rd. To me that feels like last shot at a marathon before Summer gets here. 

IDK...you have any thoughts about late spring/early summer marathons? Part of me thinks I shouldn't rush things because I feel like if I get into shape, I don't necessarily need perfect conditions to run a 3:05. So maybe I could take my time and build up and do it right. Maybe that's me just being arrogant though. 

Yes, I think you're better off "doing it right". Although VA is rough in the mid to late spring, if you're willing to travel north, there is a much larger window.

One thing that might be overlooked is start time. My marathon starts at 7:00. For early May, it's very rare for it to be hot in the early morning. I'm more worried about wind than heat.  My first BQ was in early June in South Bend, IN. It was a 6:00 start but South Bend is barely into Eastern time so it seemed like 5:00 to me.

 

[pbm107]

Yes, I think you're better off "doing it right". Although VA is rough in the mid to late spring, if you're willing to travel north, there is a much larger window.

I agree with this, take your time building yourself back up.  

 

[Hang 10]

I agree with this, take your time building yourself back up.  

Yeah, this is definitely the smart plan. Obviously, part of me is pressing to get in a marathon before the BQ window closes for 2018 but big picture, I guess that's not a huge deal. I'd kinda like to just be able to get in some regular training in and then build up to 2 to 3 20 milers and then just sign up for marathon when I'm ready to taper. I don't know how realistic that is though.

I remember looking back to late summer and after my 22 miler, I knew that I had all the training I needed to start my taper but my marathon was 8 weeks out and not 4. And we all know how that ended. I just don't think I want or need a 12+ week build up to get to Boston. 

 

[pbm107]

Yeah, this is definitely the smart plan. Obviously, part of me is pressing to get in a marathon before the BQ window closes for 2018 but big picture, I guess that's not a huge deal. I'd kinda like to just be able to get in some regular training in and then build up to 2 to 3 20 milers and then just sign up for marathon when I'm ready to taper. I don't know how realistic that is though.

I remember looking back to late summer and after my 22 miler, I knew that I had all the training I needed to start my taper but my marathon was 8 weeks out and not 4. And we all know how that ended. I just don't think I want or need a 12+ week build up to get to Boston. 

I think the key will be how quickly you can start running 60 mile weeks and how your body responds to that after the time off.  It does seem like it is easier to regain fitness rather than break new ground. The fact that you were fairly recently in BQ shape will help.

 

[tri-man 47]

Good training:

M: core work, and a 3 mile run

T: swim - 2,250 yds (5 x 9 laps; 30 sec rest)

W: rest

Th: swim - 1,700 yds (w/20 x 25 yds @ :25, easy returns)

F: bike - 60 minutes (w/12 x 1 min hard resistance @ 85 rpm every third minute)

S: core work, and a 4 mile run

S: dumbbells

 

[MAC_32]

There are other factors at play, but if I'm not in a zen-like state right now I don't know what one is.  A part of me misses the focused training, but it drained me.  To the point in which I didn't think I could efficiently exert any energy towards anything but running.  Being able to improve my fitness without a race goal as I've done over the last few weeks/months is something I don't think I've ever experienced before.  It's taken some time to reacclimate to the 10ish day cycles I become accustomed to, but now that I have everything is benefiting - home, friends, work, rest, the actual exercise...everything.  There is going to be some wine Saturday, so I won't commit until I wake up Sunday morning in case some wine turns into all of the wine but I think I'm going to race.  If I don't though?  No big deal.  There will be another one sometime soon.  The racing edge is back, but I have no urge to mess with what I'm currently doing day-to-day/cycle-to-cycle.  I'm just going to pick and choose which ones I want to do as they come up and it fits my schedule.  At least as long as future cycles are like the last 3 or 4.  

 

[SFBayDuck]

There are other factors at play, but if I'm not in a zen-like state right now I don't know what one is.  A part of me misses the focused training, but it drained me.  To the point in which I didn't think I could efficiently exert any energy towards anything but running.  Being able to improve my fitness without a race goal as I've done over the last few weeks/months is something I don't think I've ever experienced before.  It's taken some time to reacclimate to the 10ish day cycles I become accustomed to, but now that I have everything is benefiting - home, friends, work, rest, the actual exercise...everything.  There is going to be some wine Saturday, so I won't commit until I wake up Sunday morning in case some wine turns into all of the wine but I think I'm going to race.  If I don't though?  No big deal.  There will be another one sometime soon.  The racing edge is back, but I have no urge to mess with what I'm currently doing day-to-day/cycle-to-cycle.  I'm just going to pick and choose which ones I want to do as they come up and it fits my schedule.  At least as long as future cycles are like the last 3 or 4.  

That's awesome.