Juxtatarot
Footballguy
Thanks although the lower it gets, the harder it is to get it anywhere near my max. It's almost physically impossible to get over 170 right now.-OZ- said:
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Ran a 10k - Official Thread (5 Viewers)
- Thread starter Ned
- Start date
-OZ-
Footballguy
Juxtatarot
Footballguy
I guess. It's still a little frustrating during tempos and races. It makes me think I should be trying harder.
-OZ-
Footballguy
MAC_32
Footballguy
I wonder if that's due to you doing a lot of runs at a similar intensity.
That isn't a bad thing. It obviously works for you. Just strikes me as a potential unintended result.
SteelCurtain
Footballguy
Hansons is hard and more intense than Pfitz, but I can vouch that it works. I had an offday and still PRed by 8 minutes.
SteelCurtain
Footballguy
@JShare87 - While I would love you to join me in Boston in 2018, I want to echo what others have said. The marathon is a completely different beast than what you have been running. The physical demands are awesome and if not handled carefully, could result in injury. The training will change your life.....you will need to carve out tons of time, plan on sleeping more than you have ever done before, and you will likely become more in tune with your body than ever before. The ability to manage increased training while not burning out your legs/hips/ankles/IT band/etc on 50, 60, 70 miles per week is difficult. If you pursue a 3:05 marathon, you will be stressing your body in ways that you can not imagine. The accumulation of aches and pains over the training cycle will be your greatest challenge....and unfortunately, you don't know you have gone too far until, many times, its too late.
I almost didn't make it to the starting line of my first marathon because I was training too fast....too hard. My training for my half marathon, my body could handle. Doing that same pace as my half marathon training, I incrementally moved up to full marathon training didn't work out well as my IT band eventually said "no mas!".
Running a marathon is an amazing accomplishment and I don't want to say "Don't try to BQ", but please go in with eyes wide open and be prepared to back off on pace, if you think you may be getting close to the brink.
Good luck and we are all here to help and cheer you on!
Hang 10
Footballguy
Hang 10
Footballguy
5 days of weight training and PT last week and I'm starting to feel better. Tested my bad knee out with a short one mile jog around my gym yesterday and was pretty pleased that there was no pain. Gonna continue to be cautious though. Hopefully I'll be ready to add some easy runs here in a week or two.
Congrats!Osaurus said:So I think I'm starting by to figure out this longer distance stuff. Beat my 10k PR by 8 minutes (I had to verify it). Keep in mind my last one was at a place with the most elevation change in all of Florida. Think I left some out there today, but that's what next time is for. Next race isn't until April 22. I gots some training to do.
First road run in 5-6 weeks tonight. Probably went 6 miles at an 11 min pace. I don't wear a watch anymore because I'm so slow the battery won't last past 10K. Down to 232 so I've lost 46 pounds since Jan 2. Going to try to shave off another 4 before my race on Saturday.
tri-man 47
Footballguy
JShare - I'd say the two biggest challenges to successfully complete a first marathon (beyond the pure training challenges that SteelCurtain presents so well) are (a) not knowing the proper way to train for and then race a marathon. On this front, though, you've got this community and lots of on-line resources to guide you. Then there's (b), which is the cumulative benefit of training for and running long distances over a number of years. I believe the body acclimates over this longer term, and it's hard to fully prepare the body in a single training cycle. The best you can do is train smart and train hard (remembering: 100% healthy/80% trained > 80% healthy/100% trained) and then mentally prepare to run a smart race.
bushdocta - don't lose hope. The BQ standards DO loosen up as the years to on. Stick with your running, enjoy life, and see where you're at down the road. It's worked for me!
BnB - you continue to amaze me!!! Great to hear from you again.
Oh, and Duck: For Western States, would you mind if I come spectate (or crew, if needed, but I think you've got your posse for that)? I've been busy with extra work this academic year, and I'll also have a couple summer teaching commitments - with a break for the latter three weeks in June. I'd love to treat myself with a trip out west to relax for a few days and cheer you on! Mrs. Tri says it's fine with her, so I'm cleared on the home front. Lemme know!
tri-man 47
Footballguy
Good training week - distance and hard pace swim workouts; 3 runs totaling 20 miles; couple bike workouts (one killer); some strength work
M: Run - 4 miles
T: Swim - 2,000 yards (40 laps @ 40:20)
W: Bike - 65 minutes, strong resistance, 98 rpm with 10 x 1:00 at step-up resistance and 95 rpm
Th: Swim - 1,800 yards (w/5-4-3-2-1 @ :58/lap down to :52/lap, 30 sec rests)
F: a.m. Run - 6 miles ...p.m. Bike - 30 minutes, quite strong resistance, 100 rpm
S: 300 push-ups (10 x 30 every 15 minutes)
S: Run - 10 miles (~8:35/mile)
M: Run - 4 miles
T: Swim - 2,000 yards (40 laps @ 40:20)
W: Bike - 65 minutes, strong resistance, 98 rpm with 10 x 1:00 at step-up resistance and 95 rpm
Th: Swim - 1,800 yards (w/5-4-3-2-1 @ :58/lap down to :52/lap, 30 sec rests)
F: a.m. Run - 6 miles ...p.m. Bike - 30 minutes, quite strong resistance, 100 rpm
S: 300 push-ups (10 x 30 every 15 minutes)
S: Run - 10 miles (~8:35/mile)
gruecd
Footballguy
SFBayDuck
Footballguy
Hell yeah! I do have several of my "posse" that have expressed interest in crewing/pacing, but so far only my buddy Jim and my family (girlfriend, daughter, parents) are committed. So if you wanted to crew, I'm sure we could make that work, or if you just wanted to spectate and follow the leaders along at a few aid stations, you could do that as well. It's also possible to do both to an extent - obviously you won't see the leaders and me at the same aid station, but I've crewed a runner and still had the chance to see the leaders 2-3 times on the course and at the finish.
Of course the above goes for any of you fellas that are interested in coming out!
And just so you can get some racing in - there's a 6K uphill challenge that a lot of the crew/pacers race on that Friday that covers the first part of the WS course. Or if you want a real challenge and to spend a full week in one of the most beautiful parts of the world, come out the weekend before and run one (or two) of the Broken Arrow Skyrace events - they have a VK, 26K, and 52K. Watch the video on that site and tell me that doesn't look amazing! It's on my list, for sure. But I think I'll skip it this year, doesn't seem like a very good idea for the middle of a taper.
gruecd
Footballguy
Pacing is really intriguing to me, but I have zero familiarity with the course, and I'm guessing that matters...
SFBayDuck
Footballguy
As long as you give me the points, I'm sure we can come up with something. I saw your FB post, a race entry sounds like a good idea. We should probably put a cap on it though - WS did set me back something like $450, after all
gruecd
Footballguy
Points?! A real fan doesn't ask for points!As long as you give me the points, I'm sure we can come up with something. I saw your FB post, a race entry sounds like a good idea. We should probably put a cap on it though - WS did set me back something like $450, after all
Sounds like I'm in the same boat as a few of the regulars...injured, trying to get right, and a bit frustrated. This is the first multi-month injury of my life that has truly impacted my ability to stay active, so I've gotten a bit down about things since running is a vital outlet for my physical and mental health. 
So while I haven't been posting, I'm still following the thread regularly as all the all the updates in here are inspiring and really help to stay focused in that there's a light at the end of the tunnel. I'm going to miss a ton, but so unreal and enjoyable to read stories like @BassNBrew's weight loss, @JShare87 unabated run for a BQ, @gruecd becoming a trail convert (Marv Albert "yesssssss!), @pbm107 pacing hot chicks (and BQing in his 2nd worst marathon time 
), @SFBayDuck balancing Ducks hoops/debauchery in Vegas/and WS training to perfection, and of course probably a hundred others I could cite.
So I finally went to a knee specialist two weeks ago. She sighted noticeable atrophy of my VMO quad muscle, some swelling in the fat pad of the knee, and glute not firing properly, likely all due to a quad tendon injury. The good news is that the follow-up MRI came back clean...no tears and no arthritis. The bad news is that it's been 10 weeks and I'd say I'm only at 90%. I've seen slight improvement over the past two weeks, focusing mostly on strengthening exercises and was able to get out on back-to-back runs this weekend for only the first time since January. They weren't long runs at 4.5mi and 3.5mi since that's about the distance that noticeable discomfort sets in, but progress nonetheless. Afraid that won't do me much good with a 50 miler scheduled for less than two weeks out (not happening), but still trying to maintain optimism for the Kettle Moraine 100 the first weekend in June (probably a bad idea at this stage, but my only shot at the WS qualifier...so long-term damage be damned!).
I saw a sports PT for the first time this morning, and will likely do so 1x/week for the next few weeks. I asked if there was anything I could do to be more aggressive / accelerate recovery with that 100 quickly approaching. One of the things he mentioned was dry needling. Does anyone have any experience? I doubt insurance covers that and I have no idea on cost just yet, but thought I'd put a feeler out for feedback. Any insight would be greatly appreciated.
So while I haven't been posting, I'm still following the thread regularly as all the all the updates in here are inspiring and really help to stay focused in that there's a light at the end of the tunnel. I'm going to miss a ton, but so unreal and enjoyable to read stories like @BassNBrew's weight loss, @JShare87 unabated run for a BQ, @gruecd becoming a trail convert (Marv Albert "yesssssss!), @pbm107 pacing hot chicks (and BQing in his 2nd worst marathon time ), @SFBayDuck balancing Ducks hoops/debauchery in Vegas/and WS training to perfection, and of course probably a hundred others I could cite. So I finally went to a knee specialist two weeks ago. She sighted noticeable atrophy of my VMO quad muscle, some swelling in the fat pad of the knee, and glute not firing properly, likely all due to a quad tendon injury. The good news is that the follow-up MRI came back clean...no tears and no arthritis. The bad news is that it's been 10 weeks and I'd say I'm only at 90%. I've seen slight improvement over the past two weeks, focusing mostly on strengthening exercises and was able to get out on back-to-back runs this weekend for only the first time since January. They weren't long runs at 4.5mi and 3.5mi since that's about the distance that noticeable discomfort sets in, but progress nonetheless. Afraid that won't do me much good with a 50 miler scheduled for less than two weeks out (not happening), but still trying to maintain optimism for the Kettle Moraine 100 the first weekend in June (probably a bad idea at this stage, but my only shot at the WS qualifier...so long-term damage be damned!).
I saw a sports PT for the first time this morning, and will likely do so 1x/week for the next few weeks. I asked if there was anything I could do to be more aggressive / accelerate recovery with that 100 quickly approaching. One of the things he mentioned was dry needling. Does anyone have any experience? I doubt insurance covers that and I have no idea on cost just yet, but thought I'd put a feeler out for feedback. Any insight would be greatly appreciated.
pbm107
Footballguy
Ned
Footballguy
My cousin's wife is a PT and does dry needling. She's a big fan of it.
I don't have any personal experience with it, though.
Hang 10
Footballguy
@SayWhat? Yeah, as PBM has said I've got some experience with dry needling. I've been getting my left quad and calf needled twice a week for the past couple recently. I think it works great. It's more targeted and precise than any other massage technique.
As far as insurance goes, my PT does the needling so I get all my needling and physical therapy done at the same session. So it's all included for me. Most the time we needle and then move on to some exercises to strengthen the area we're working on.
As far as insurance goes, my PT does the needling so I get all my needling and physical therapy done at the same session. So it's all included for me. Most the time we needle and then move on to some exercises to strengthen the area we're working on.
####...https://weather.com/weather/tenday/l/USNC0558:1:US
There goes that excuse to bail. :kicks rock:
There goes that excuse to bail. :kicks rock:
Thanks Hang10! I know the PT I saw today said he doesn't do the dry needling (that sounds dirty), so I'll follow back up and see whom would and whether it's covered. Sounds like it's at least worth a try.
Hang 10
Footballguy
I'd recommend finding a PT that does both because the needling should go hand in hand with the therapy. I think it's worth a shot to get the needing done though. I've always had quicker results fixing muscle imbalances with DN.
SFBayDuck
Footballguy
gruecd
Footballguy
Yupp. I'm a proponent. My PT did mine, too. I believe there's a special certification they need in order to do it, at least here in Wisconsin.
gruecd
Footballguy
One other thing I'll add. Lately I've been going to CrossFit a couple times/week and see a personal trainer at the gym (and running like 4x/week, mostly trails). Lots of squats, lunges, and various single-leg stuff. Trying to correct my muscles imbalances, and so far it seems to be working.
tri-man 47
Footballguy
Duck - OK, sounds good! I'll PM with my email and we can sort it out over coming weeks. I doubt I'll try those runs (tho' the 6K is tempting) ...coming from flat lands and sea level, I don't want to risk burning myself out or getting injured when my focus will be on supporting your WS experience.
MAC_32
Footballguy
Strength training helps keep you healthy. I love the funny looks I get when I'm doing overhead tri extensions on one leg.
ChiefD
Footballguy
-OZ-
Footballguy
I've been 
for my Jayhawks all week
Decided I need to get a bit stronger but haven't taken the time to get to the gym regularly so I'm doing a 30 day kettlebell challenge, not overly difficult but it's something.
Maybe do the 10,000 swing challenge next.
for my Jayhawks all week Decided I need to get a bit stronger but haven't taken the time to get to the gym regularly so I'm doing a 30 day kettlebell challenge, not overly difficult but it's something.
Maybe do the 10,000 swing challenge next.
Osaurus
Footballguy
So I got a blister on the side/bottom/edge of my right foot. Figured it was no big deal, but then turned into a thin long bruise along my foot after my search for a new route the other day (in retrospect this should have waited). So now it hurts like hell. Looks like strictly circuit/weights this week. Glad my next race isn't for a few weeks. 
bushdocda
Footballguy
Nice. I rolled through thisI've been
Decided I need to get a bit stronger but haven't taken the time to get to the gym regularly so I'm doing a 30 day kettlebell challenge, not overly difficult but it's something.
Maybe do the 10,000 swing challenge next.
https://www.dragondoor.com/articles/6-week-shoulder-shock-ladder-and-swing-volume-plan/
twice over the winter to have some structure at the gym in the mornings. Enjoy the swings, that's a lot of em.
bushdocda
Footballguy
Bummer, good luck with the foot. I have a lower ab/groin thing that I need to sort out by Sunday. Tried to loosen up running Sunday and gym stuff Monday and now resting next couple mornings and will see how it feels weds night/Thursday morning. Expecting to be fine for Sunday morn.So I got a blister on the side/bottom/edge of my right foot. Figured it was no big deal, but then turned into a thin long bruise along my foot after my search for a new route the other day (in retrospect this should have waited). So now it hurts like hell. Looks like strictly circuit/weights this week. Glad my next race isn't for a few weeks.
Osaurus
Footballguy
Thanks. Gives me plenty of quality time for upper body this week which I need desperately.
Take it easy and let it take its course (pun intended). When I tore one of my calf muscles, I came back too fast thinking I could just work through it. Took me off my feet for an extra 8 weeks or so.
gruecd
Footballguy
The only thing I've been doing with a kettlebell is a single-leg Romanian deadlift with a row. Do 3 sets of 15 on each leg. Burns like a mofo after about 10 reps.I've been
Decided I need to get a bit stronger but haven't taken the time to get to the gym regularly so I'm doing a 30 day kettlebell challenge, not overly difficult but it's something.
Maybe do the 10,000 swing challenge next.
gruecd
Footballguy
MAC_32
Footballguy
It's been a while, but South Mountain has a lot of options that are probably up your alley.
SFBayDuck
Footballguy
I have real respect for you Carolina fans who have weathered all those tough years....oh wait.....That's a long way to travel just to get disappointed
SFBayDuck
Footballguy
@SFBayDuck First of all, so jealous. As a hoops junkie I can't imagine many sporting events more enjoyable than attending a Final Four with a rooting interest. Soak it in and enjoy the experience. Hope you get to see a couple incredible games.
I can't speak to South Mountain (looks solid), but I did Camelback Mountain a couple times back in October...ran it once and hiked it another. It's in Scottsdale just on the N/NE side of Tempe/Phoenix. It's not going to be an unabated trail "run" due to the terrain/elevation but it's going to give you a kick ### workout with some markedly differing terrain (runnable trail, a few stairs, some boulders, vertical rock face with handrails, etc). There's two "sides," both leading to the same summit. One is called Echo Canyon (1.23 miles w/ 1280 vertical) which is the slightly more technical of the two sides and the other is called Cholla (1.42 miles w/ 1250 vertical), which has a bit more runnable trail. You could start at Echo, ascend to the summit, descend Cholla, turn around and ascend Cholla to the summit, then descend Echo to where you started. Or vice versa. Either way would net you roughly 5 1/2 miles and 2500 vertical. I don't think it would hit your 3-4 hour requirement , but it would be a pretty intense effort likely lasting somewhere north of 2 hours but shy of 3. The view from the top is rewarding and the changing terrain keeps you on your toes. Speaking from personal experience, I wouldn't recommend the run during mid-afternoon as it can get scorching hot up there. I'd go early morning, though check as to when it's officially "open" before heading there.
Pictures
Echo
Cholla
Have fun!
I can't speak to South Mountain (looks solid), but I did Camelback Mountain a couple times back in October...ran it once and hiked it another. It's in Scottsdale just on the N/NE side of Tempe/Phoenix. It's not going to be an unabated trail "run" due to the terrain/elevation but it's going to give you a kick ### workout with some markedly differing terrain (runnable trail, a few stairs, some boulders, vertical rock face with handrails, etc). There's two "sides," both leading to the same summit. One is called Echo Canyon (1.23 miles w/ 1280 vertical) which is the slightly more technical of the two sides and the other is called Cholla (1.42 miles w/ 1250 vertical), which has a bit more runnable trail. You could start at Echo, ascend to the summit, descend Cholla, turn around and ascend Cholla to the summit, then descend Echo to where you started. Or vice versa. Either way would net you roughly 5 1/2 miles and 2500 vertical. I don't think it would hit your 3-4 hour requirement , but it would be a pretty intense effort likely lasting somewhere north of 2 hours but shy of 3. The view from the top is rewarding and the changing terrain keeps you on your toes. Speaking from personal experience, I wouldn't recommend the run during mid-afternoon as it can get scorching hot up there. I'd go early morning, though check as to when it's officially "open" before heading there.
Pictures
Echo
Cholla
Have fun!
SFBayDuck
Footballguy
Awesome, thanks! Maybe I'll be able to squeeze in another effort in there, Monday morning perhaps. And "not going to be an unabated trail "run" due to the terrain/elevation" describes just about everything I do.
tri-man 47
Footballguy
I ran Camelback years ago when staying in the area. Great workout, and no risk of cows attacking you.
I do recall an early morning, beat-the-heat Phoenix run where I passed a yard which, like many, had a small berm around the edge. As was common, the sprinklers semi-flooded the yard to water it before the heat came. Ducks (fitting!) had figured out this pattern and were enjoying an early morning float in the front yard.
I do recall an early morning, beat-the-heat Phoenix run where I passed a yard which, like many, had a small berm around the edge. As was common, the sprinklers semi-flooded the yard to water it before the heat came. Ducks (fitting!) had figured out this pattern and were enjoying an early morning float in the front yard.
