Ran a 10k - Official Thread (4 Viewers)

[Nigel]

No.  I'm not technically on any restrictions.  He said I can run "if it really meant that much to me", but knowing running while the achilles is still a problem wasn't going to do me any good.

At this point, the mental 'pain' from not running is trumping the achilles pain.  I can't tell you how many times I've thought '#### it, im running' but can't convince myself that its the best idea.  

The mental pain is the worst, depressing as hell especially if you're prone to swinging that way. I'm thankful I've found an alternative that at least comes close to replacing it. I'd be a trainwreck otherwise.

 

[-OZ-]

The last few days have been awesome.  Saturday rain and 65 degrees, Sunday around 50 something, same thing today.  Just absolutely blissful to get out and run a bit.  MAF and mileage have been paying off well.  9 miles yesterday at 133bpm felt nice and easy with a 8:15 pace.  This morning I stayed at MAF (or below), 143bpm / 7:47 pace for 13.4 miles. Just feelin' groovy.  But on warmer days I'm struggling with 8:30.  So really not looking forward to the summer.  But we'll make it work. 

 

[MAC_32]

The last few days have been awesome.  Saturday rain and 65 degrees, Sunday around 50 something, same thing today.  Just absolutely blissful to get out and run a bit.  MAF and mileage have been paying off well.  9 miles yesterday at 133bpm felt nice and easy with a 8:15 pace.  This morning I stayed at MAF (or below), 143bpm / 7:47 pace for 13.4 miles. Just feelin' groovy.  But on warmer days I'm struggling with 8:30.  So really not looking forward to the summer.  But we'll make it work. 

You've been on a ####### roll lately.

 

[-OZ-]

You've been on a ####### roll lately.

they did say 40 was over the hill, so rolling down now

 

[tri-man 47]

I wasn't racing, so I really didn't care. 

I say again: Who are you, and what have you done with gruecd?!?

 

[gruecd]

I say again: Who are you, and what have you done with gruecd?!?

It's the older, wiser, more well-balanced gruecd.

 

[tri-man 47]

It's the older, wiser, more well-balanced gruecd.

You had me at 'older.'

 

[Hang 10]

Achilles tendinitis is marginally better, but still a problem.  Had a follow-up with the orthopedic today, which was a waste of time/money.  Just keep stretching and icing.  Only thing surgery will fix is the calcification, which is a byproduct of my body trying to heal the tendinitis.  So there's not much upside in going on the shelf for 6 (!!!) months.

He said I could get a high energy ultrasound to deal with the inflammation, but its really expensive and not covered by insurance.

I'm just about fed up.

Have you been seeing a PT? When I hurt my knee I couldn't walk, bike or do the elliptical without pain. But I started going to PT 3 days a week for 4 weeks and there's no doubt that sped up my recovery. Did dry needling each session and then some strength exercises. We then worked up to walk/run intervals. At first I didn't think I was ready to run. I would run and eventually my knee would hurt. After talking to my PT he explained that some pain was alright and part of the process. 2 on a scale 1-10 was fine and to be expected. I had good days and then not so good days but for once I listened to the doctor and trusted the process. Eventually the knee pain stopped while running. Then it's stopped all together. Now I'm back running and am hopeful that the worst is behind me. Now I gotta build slowly and not be afraid to take a step back if I'm not feeling it. 

 

[JShare87]

Looking for a little help as usual. I'm about to start the Pfitzinger marathon training program and don't understand some of the terminology. When it says 15 miles with 8 at marathon pace, do I go at my goal marathon pace or what the McMillan calculator says is my marathon pace? Or is there a certain heart rate I should run at? Also, when do I run the 8 at MP? Should it be like 3 warmup 8 MP and 4 cool down? Any help would be appreciated.

 

[MAC_32]

Looking for a little help as usual. I'm about to start the Pfitzinger marathon training program and don't understand some of the terminology. When it says 15 miles with 8 at marathon pace, do I go at my goal marathon pace or what the McMillan calculator says is my marathon pace? Or is there a certain heart rate I should run at? Also, when do I run the 8 at MP? Should it be like 3 warmup 8 MP and 4 cool down? Any help would be appreciated.

I would start with the lower of the two paces then see how the first couple MP runs go.  If it feels too easy and you recover quickly then try the faster of the two and see how it impacts you.  You should feel worked out when you're done, but not gassed and a grinding finish is a sign it's too fast.

I'm probably not the best person to answer the MP question since those were my biggest issue, but since I just went through popping my cherry I should probably write what I did and what I think I should do differently next time.

Ideally, I'd like my cool down to be one mile.  So if I get my mind right it'd be 6 miles easy, 8 at MP, then a one mile cool down.  In practice, I found it exceptionally difficult to get locked in to the more intense pace of a MP if I ran easy for 50 mins first.  I tried to anyway because I was too fixated with the short cool down and as you may imagine it didn't go well.  I'm probably not doing pfitz next time, so I don't know if part MP/part easy runs will be part of the plan, but if they are then I am doing the MP as soon as I'm mentally ready.  In the end there are two important components with a good MP - #1 getting used to your marathon pace and #2 time on your feet.  It makes no difference if you do the MP miles 2-9 or 7-14.  So long as you do them and do them well.  That said, you must get used to running 2+ hours, so the time on your feet is just as important.  Your body needs to practice using fat as fuel and the only way you can achieve that is by running for more than 90-100 mins'ish.  It may not be the most mentally engaging finish to a run, but if you do the MP's 2-9 do not cut the run short - do all 15.  Otherwise you will only get half the benefits of the training run.

 

[JShare87]

I would start with the lower of the two paces then see how the first couple MP runs go.  If it feels too easy and you recover quickly then try the faster of the two and see how it impacts you.  You should feel worked out when you're done, but not gassed and a grinding finish is a sign it's too fast.

I'm probably not the best person to answer the MP question since those were my biggest issue, but since I just went through popping my cherry I should probably write what I did and what I think I should do differently next time.

Ideally, I'd like my cool down to be one mile.  So if I get my mind right it'd be 6 miles easy, 8 at MP, then a one mile cool down.  In practice, I found it exceptionally difficult to get locked in to the more intense pace of a MP if I ran easy for 50 mins first.  I tried to anyway because I was too fixated with the short cool down and as you may imagine it didn't go well.  I'm probably not doing pfitz next time, so I don't know if part MP/part easy runs will be part of the plan, but if they are then I am doing the MP as soon as I'm mentally ready.  In the end there are two important components with a good MP - #1 getting used to your marathon pace and #2 time on your feet.  It makes no difference if you do the MP miles 2-9 or 7-14.  So long as you do them and do them well.  That said, you must get used to running 2+ hours, so the time on your feet is just as important.  Your body needs to practice using fat as fuel and the only way you can achieve that is by running for more than 90-100 mins'ish.  It may not be the most mentally engaging finish to a run, but if you do the MP's 2-9 do not cut the run short - do all 15.  Otherwise you will only get half the benefits of the training run.

Thanks 

 

[Ned]

Have you been seeing a PT? When I hurt my knee I couldn't walk, bike or do the elliptical without pain. But I started going to PT 3 days a week for 4 weeks and there's no doubt that sped up my recovery. Did dry needling each session and then some strength exercises. We then worked up to walk/run intervals. At first I didn't think I was ready to run. I would run and eventually my knee would hurt. After talking to my PT he explained that some pain was alright and part of the process. 2 on a scale 1-10 was fine and to be expected. I had good days and then not so good days but for once I listened to the doctor and trusted the process. Eventually the knee pain stopped while running. Then it's stopped all together. Now I'm back running and am hopeful that the worst is behind me. Now I gotta build slowly and not be afraid to take a step back if I'm not feeling it. 

No - ortho thinks I can solve this on my own.

 

[Brony]

My calf is trashed for the time being. Running MD: "you should think about doing some other exercise to give your running muscles a break"   He's not wrong, but it's a depressing message, since I thought we might be on track to a longer term fix. Seems like my body might be topping out at ~4 miles a day.

Seems like it's the combo of my running gait and some mystery anatomical issue in the right leg that is causing problems (old news).  I might see a running gait expert to see if the gait can be modified to take the pressure off the right gastroc.  Does anyone have experience with gait analysis and any success stories? 

 

[-OZ-]

I would start with the lower of the two paces then see how the first couple MP runs go.  If it feels too easy and you recover quickly then try the faster of the two and see how it impacts you.  You should feel worked out when you're done, but not gassed and a grinding finish is a sign it's too fast.

I'm probably not the best person to answer the MP question since those were my biggest issue, but since I just went through popping my cherry I should probably write what I did and what I think I should do differently next time.

Ideally, I'd like my cool down to be one mile.  So if I get my mind right it'd be 6 miles easy, 8 at MP, then a one mile cool down.  In practice, I found it exceptionally difficult to get locked in to the more intense pace of a MP if I ran easy for 50 mins first.  I tried to anyway because I was too fixated with the short cool down and as you may imagine it didn't go well.  I'm probably not doing pfitz next time, so I don't know if part MP/part easy runs will be part of the plan, but if they are then I am doing the MP as soon as I'm mentally ready.  In the end there are two important components with a good MP - #1 getting used to your marathon pace and #2 time on your feet.  It makes no difference if you do the MP miles 2-9 or 7-14.  So long as you do them and do them well.  That said, you must get used to running 2+ hours, so the time on your feet is just as important.  Your body needs to practice using fat as fuel and the only way you can achieve that is by running for more than 90-100 mins'ish.  It may not be the most mentally engaging finish to a run, but if you do the MP's 2-9 do not cut the run short - do all 15.  Otherwise you will only get half the benefits of the training run.

Never done Pfitz, but I can definitely see where this could happen.  I think the 6/8/1 is the ideal.  Push harder later in training so you'll be able to keep going at race pace in the race.  But really I think I'd mix it up, try 2/8/5 one week, 6/8/1 the next, 3.5/8/3.5 the next, etc.  Maybe there's a certain way your route breaks down more conducive to running fast for a specific section, or your route meshes better with the race course - meaning, if the race is hilly, do your race pace section on the hillier part of your route. 

 

[MAC_32]

My calf is trashed for the time being. Running MD: "you should think about doing some other exercise to give your running muscles a break"   He's not wrong, but it's a depressing message, since I thought we might be on track to a longer term fix. Seems like my body might be topping out at ~4 miles a day.

Seems like it's the combo of my running gait and some mystery anatomical issue in the right leg that is causing problems (old news).  I might see a running gait expert to see if the gait can be modified to take the pressure off the right gastroc.  Does anyone have experience with gait analysis and any success stories? 

My first thought was it just needs more time after your (awesome) 5K.  I'd think that's your new normal, push things raceday but then know you need to take the foot off the gas more than you'd like on the backend.

 

[Hang 10]

Looking for a little help as usual. I'm about to start the Pfitzinger marathon training program and don't understand some of the terminology. When it says 15 miles with 8 at marathon pace, do I go at my goal marathon pace or what the McMillan calculator says is my marathon pace? Or is there a certain heart rate I should run at? Also, when do I run the 8 at MP? Should it be like 3 warmup 8 MP and 4 cool down? Any help would be appreciated.

What your marathon pace should be is a great question considering this will be your first. I wouldn't worry about McMillan says...his times are pretty good for the most part but I don't know many people that can actually hit the marathon times on his calculator. 

I'd recommend going with goal time and seeing how that feels. After all, it's going to a guessing game for you. The most conservative approach(and probably the smartest) would be go by heart rate but I'm not sure you have enough data to accurately figure out what your marathon HR range should be.

Obviously weather conditions play a big part in how fast your MP will be as well. So keep that in mind. 

Also, I agree with @MAC_32 about trying to push the MP portion closer to the end of your run. You want to simulate being on tired legs.

 

[Brony]

My first thought was it just needs more time after your (awesome) 5K.  I'd think that's your new normal, push things raceday but then know you need to take the foot off the gas more than you'd like on the backend.

Hope that's the case.  In the past, I would have thought about quitting this injury-rehab cycle and focus on drinking.  This time around, I know this is a temporary setback and so I'll be back on my feet in a few days and will only dabble in drinking.   Hope it works this way at least. 

 

[Ned]

Looking for a little help as usual. I'm about to start the Pfitzinger marathon training program and don't understand some of the terminology. When it says 15 miles with 8 at marathon pace, do I go at my goal marathon pace or what the McMillan calculator says is my marathon pace? Or is there a certain heart rate I should run at? Also, when do I run the 8 at MP? Should it be like 3 warmup 8 MP and 4 cool down? Any help would be appreciated.

MP is the million dollar question.....

Since you're new to the marathon, its going to be a lot of trial and error.  I'm not a fan of training at GMP (especially at the beginning) since you're likely not going to be in shape to run that pace until you're done your training cycle.  Putting it another way..... If your goal is 3:05 (7:04 pace), are you capable of running a 16 miler with 8mi @ 7:04 while it's in the proper effort range?  I'll bet good money the answer is no.  If you can, then your goal is probably too soft.  If you can't, it will depend on a number of things..... did you finish it, but it was a lot of work?  did you blow up and not finish at all?  

As far as how to run them - there's no set way.  I used to always run the MP portion at the end where I'd run the first portion at normal LR effort, and then ran the last portion at MP.  The last training cycle I did I split the non-MP miles up as a warm-up/cool-down simply for the mental aspect (getting the cooldown at the end was a nice motivator).

How many HM's have you run?  Do you have HR data from those races?  Do you really know your max HR?  This is where HR data really shines, IMO.  If you have a good idea of your HR ranges, we can quickly narrow down how you should run these.  By running in the proper range, you're training your body to run in that effort range - the pace will naturally come.  As you get stronger through the cycle, you'll notice your MP getting faster while running at the same effort (HR).  Example at the bottom....

I am a 197 max and always ran my MP runs in the low to mid 160s.  If I hit 170, I'd back the pace off.  

17/8 MP @ 7:19/165
18/10 MP @ 7:12/164
18/12 MP @ 7:08/164
20/14 MP @ 7:03/165

 

[JShare87]

MP is the million dollar question.....

Since you're new to the marathon, its going to be a lot of trial and error.  I'm not a fan of training at GMP (especially at the beginning) since you're likely not going to be in shape to run that pace until you're done your training cycle.  Putting it another way..... If your goal is 3:05 (7:04 pace), are you capable of running a 16 miler with 8mi @ 7:04 while it's in the proper effort range?  I'll bet good money the answer is no.  If you can, then your goal is probably too soft.  If you can't, it will depend on a number of things..... did you finish it, but it was a lot of work?  did you blow up and not finish at all?  

As far as how to run them - there's no set way.  I used to always run the MP portion at the end where I'd run the first portion at normal LR effort, and then ran the last portion at MP.  The last training cycle I did I split the non-MP miles up as a warm-up/cool-down simply for the mental aspect (getting the cooldown at the end was a nice motivator).

How many HM's have you run?  Do you have HR data from those races?  Do you really know your max HR?  This is where HR data really shines, IMO.  If you have a good idea of your HR ranges, we can quickly narrow down how you should run these.  By running in the proper range, you're training your body to run in that effort range - the pace will naturally come.  As you get stronger through the cycle, you'll notice your MP getting faster while running at the same effort (HR).  Example at the bottom....

I am a 197 max and always ran my MP runs in the low to mid 160s.  If I hit 170, I'd back the pace off.  

17/8 MP @ 7:19/165
18/10 MP @ 7:12/164
18/12 MP @ 7:08/164
20/14 MP @ 7:03/165

My max HR is 198 and my pace on a good day at 145 HR is around 7:35-7:55. I would say if I were to run at 165 HR, my pace would be anywhere from 6:45-7:00. Not sure how long I could sustain that for. 

 

[SFBayDuck]

My calf is trashed for the time being. Running MD: "you should think about doing some other exercise to give your running muscles a break"   He's not wrong, but it's a depressing message, since I thought we might be on track to a longer term fix. Seems like my body might be topping out at ~4 miles a day.

Seems like it's the combo of my running gait and some mystery anatomical issue in the right leg that is causing problems (old news).  I might see a running gait expert to see if the gait can be modified to take the pressure off the right gastroc.  Does anyone have experience with gait analysis and any success stories? 

No direct experience, but Joe Uhan is considered one of the experts on gait analysis at least in the ultra world.  If there's nobody local for you to see,  you can upload a video and see what he comes back with:  http://uhanperformance.com/submissions.php

 

[Ned]

My max HR is 198 and my pace on a good day at 145 HR is around 7:35-7:55. I would say if I were to run at 165 HR, my pace would be anywhere from 6:45-7:00. Not sure how long I could sustain that for. 

To the Bold: How easy is that for you on a scale 1-10?  How long are those runs?

I'd say give 7:10ish a shot for your first MP run and see how it goes.  If your HR goes beyond 171-172, I'd back it down.

 

[SayWhat?]

Have you been seeing a PT? When I hurt my knee I couldn't walk, bike or do the elliptical without pain. But I started going to PT 3 days a week for 4 weeks and there's no doubt that sped up my recovery. Did dry needling each session and then some strength exercises. We then worked up to walk/run intervals. At first I didn't think I was ready to run. I would run and eventually my knee would hurt. After talking to my PT he explained that some pain was alright and part of the process. 2 on a scale 1-10 was fine and to be expected. I had good days and then not so good days but for once I listened to the doctor and trusted the process. Eventually the knee pain stopped while running. Then it's stopped all together. Now I'm back running and am hopeful that the worst is behind me. Now I gotta build slowly and not be afraid to take a step back if I'm not feeling it. 

Hang 10 quite literally could have been writing that paragraph as me based on my experience over the past four months, especially the bolded comments.  I've only gone to PT 1x/week the past few weeks with dry needling for the first time this past Friday, but there are a ton of parallels for me in the above.  That some slight pain was ok and to be expected was important for me to hear, and further, understanding that what you don't want is increasing pain whether it be as your run progresses or in the hours/days proceeding a run.  That likely means you pushed it just a bit too far, at least that's what my PT stated. 

I had my first "holy ####, my leg feels 95%" in the past 3+ months during a 7 mile run on Monday night through my local trails, which followed a week where I logged 30+ miles (though relatively small mileage, a huge mental boost) and felt halfway decent.  As this has truly been my first nagging long-term injury, I was caught off guard by how much it can bring you down mentally. Hang in there @Ned.  I don't recall what you've all attempted in terms of self-treatment, but have you done much rolling and/or used a TENS unit?  And as Hang 10 said, I think PT is worthwhile venture.   So how exactly did ortho suggest you self-treat this besides heel drops?

 

[SayWhat?]

No direct experience, but Joe Uhan is considered one of the experts on gait analysis at least in the ultra world.  If there's nobody local for you to see,  you can upload a video and see what he comes back with:  http://uhanperformance.com/submissions.php

Fantastic advice Duck. 

 

[JShare87]

To the Bold: How easy is that for you on a scale 1-10?  How long are those runs?

I'd say give 7:10ish a shot for your first MP run and see how it goes.  If your HR goes beyond 171-172, I'd back it down.

Not very hard at all. I can run at 153 quite easily and prefer to. But I try keeping it at 145 for most runs. My HR rarely reaches into the 170s. My last race was a 5K in March, my avg HR was 165 and that was 6:30 pace. The max it got in that race was 176.

 

[SFBayDuck]

Fantastic advice Duck. 

Of course I should listen to my own advice.  I'm afraid he'll respond, "Just stop.  Quit now.  You run like a duck with two dislocated hips.  You're hopeless."

 

[Hang 10]

Not very hard at all. I can run at 153 quite easily and prefer to. But I try keeping it at 145 for most runs. My HR rarely reaches into the 170s. My last race was a 5K in March, my avg HR was 165 and that was 6:30 pace. The max it got in that race was 176.

Were you sandbagging that 5K? Because if your max is 198 then you weren't even breaking a sweat. Cardio has never been my strong suit but my HR gets damn near my max at the end of almost all my 5k's. 

 

[Osaurus]

Were you sandbagging that 5K? Because if you're max is 198 then you weren't even breaking a sweat. Cardio has never been my strong suit but my HR gets damn near my max at the end of almost all my 5k's. 

Sandbagger here  .  My max is 170.  I average in the 150s.  I can do better. 

 

[Ned]

Were you sandbagging that 5K? Because if you're max is 198 then you weren't even breaking a sweat. Cardio has never been my strong suit but my HR gets damn near my max at the end of almost all my 5k's. 

170 isn't even lactate threshold for a 198. Something doesn't make sense. 

 

[JShare87]

170 isn't even lactate threshold for a 198. Something doesn't make sense. 

I felt gassed. Had a pretty bad side stitch that I was pushing through. I haven't reached 198 in a long time. Not sure if my max HR is capable of going down. My max for that run was 178.

 

[Hang 10]

I felt gassed. Had a pretty bad side stitch that I was pushing through. I haven't reached 198 in a long time. Not sure if my max HR is capable of going down. My max for that run was 178.

Well, based on that being an all out race your max is probably closer to 185 give or take a few beats. 

I'd recommend either basing your zones off a 183-185 max or you could always try like 6 all out hill repeats and see if you can get that ticker to beat any faster.

 

[JShare87]

Well, based on that being an all out race your max is probably closer to 185 give or take a few beats. 

I'd recommend either basing your zones off a 183-185 max or you could always try like 6 all out hill repeats and see if you can get that ticker to beat any faster.

Thanks. Looking back through all my data, it reached 198 in November. I'm not sure how or why but maybe it was a mistake. The highest it has been since that is 184. So I'm thinking you're probably right. It would be nice to think I'm capable of running a 20 minute 5K while sandbagging.

 

[ChiefD]

I'd recommend either basing your zones off a 183-185 max or you could always try like 6 all out hill repeats and see if you can get that ticker to beat any faster.

While you are doing this, pretend @Hang 10 is running behind you yelling at you.

That's how I hit my max last year.

 

[Hang 10]

Thanks. Looking back through all my data, it reached 198 in November. I'm not sure how or why but maybe it was a mistake. The highest it has been since that is 184. So I'm thinking you're probably right. It would be nice to think I'm capable of running a 20 minute 5K while sandbagging.

You see that's why I was saying I wouldn't base MP on heart rate just yet. 

When I first started HR training  2 years ago it took me like 9 months to really figure out my zones. I'd base them on what I thought was my max only to see my "max" change and change again. 

Train. Run some races. Collect data and then hopefully come marathon time you'll have full picture.

 

[SFBayDuck]

Thanks. Looking back through all my data, it reached 198 in November. I'm not sure how or why but maybe it was a mistake. The highest it has been since that is 184. So I'm thinking you're probably right. It would be nice to think I'm capable of running a 20 minute 5K while sandbagging.

If you only have that single data point for a max with nothing else close to that, I'd guess it was a data error.  I've seen in the 200s on occasion on my HRM...usually when I'm cruising comfortably along.  

 

[MAC_32]

Signs of old age - when your neck tightens up because of too much force on an uncooperative water valve the night before.  Guess I'm skipping the gym today! 

 

[ChiefD]

Signs of old age - when your neck tightens up because of too much force on an uncooperative water valve the night before.  Guess I'm skipping the gym today! 

You had trouble turning on the shower? Time to hang 'em up old man. 

 

[Osaurus]

Morning folks.  Hiking yesterday was a nice departure from the usual.  Plus no humidity and some elevation change has been good to me.  Went to Badwater Basin so I could walk at -287 feet.  Up in the rocks above there is a sea level sign for perspective.  I was thinking that's pretty much the elevation I live at.  

I think I may have strained a muscle in my gut last weekend and trying to work it out.  Felt like my core was always working hard even when just standing around.  Seems to be getting better and the hiking is a little easier on me.  Turned 44 yesterday, but I like to think I'm aging gracefully.  I do feel better at 44 than I did at 33 so there's that.   Heading to Red Rock Canyon today for some more hiking and then watch the freaks on Fremont tonight with some bar hopping with Mrs. Osaurus.  

 

[SFBayDuck]

Morning folks.  Hiking yesterday was a nice departure from the usual.  Plus no humidity and some elevation change has been good to me.  Went to Badwater Basin so I could walk at -287 feet.  Up in the rocks above there is a sea level sign for perspective.  I was thinking that's pretty much the elevation I live at.  

I think I may have strained a muscle in my gut last weekend and trying to work it out.  Felt like my core was always working hard even when just standing around.  Seems to be getting better and the hiking is a little easier on me.  Turned 44 yesterday, but I like to think I'm aging gracefully.  I do feel better at 44 than I did at 33 so there's that.   Heading to Red Rock Canyon today for some more hiking and then watch the freaks on Fremont tonight with some bar hopping with Mrs. Osaurus.  

Sounds like a great way to spend your birthday!

 

[SFBayDuck]

Heading out around noon for the 2+ hour drive to Auburn to check in and then Foresthill to set up camp and get ready for tomorrow's Canyons 100K - 63.6 miles with 15,000' of elevation gain and loss.  Taper has been good, just a 30 minute shake out left for today.  For anyone so inclined and with nothing better to do tomorrow, the race has live tracking at ultralive.net, I'm bib 136.

I'm trying to temper my excitement for this one and keep it in context.  The goal is a good, long, day on the the very same trails to practice gear, hydration, and nutrition for Western States.  My mantra needs to be "do nothing stupid".  If something is off or I feel like I could be doing lasting harm that would impact training beyond the next 10 days (my planned recovery), then I need to be ok pulling the plug at 50K (back at the start/finish) and taking my first ever DNF.  At least that's what I keep telling myself.  But I also know I'm as prepared as I've ever been, and I sure wouldn't mind a new 100K PR, currently 15:17:13.  With that in mind, my pace chart has 16 hr and 18 hr (cutoff) splits, and I set the virtual pacer on my Garmin for PR (14:25) pace.

And to keep the focus where it needs to be:  

57 days    

#seeyouinsquaw

 

[gruecd]

'Sup, guys.  Only ran once so far this week (an easy 5-miler on Wednesday afternoon), but I've got an 18-mile trail "fun run" with a buddy tomorrow morning that I'm looking forward to doing.  Did CrossFit on Tuesday and Thursday and lifted on Monday and this morning.  So lots of good variety.

Definitely seeing my strength improve.  I can do the rope climb fairly easily now, and I'm starting to see some definition in my arms.  Still some stuff I want to work on, though:

* Jump rope "double unders"

* Pull-ups

* Olympic lifts (deadlift, hang cleans, push jerk, etc.)

 

[gruecd]

Heading out around noon for the 2+ hour drive to Auburn to check in and then Foresthill to set up camp and get ready for tomorrow's Canyons 100K - 63.6 miles with 15,000' of elevation gain and loss.  

Good luck, man.  All of that vert sounds positively miserable LOL.

 

[Juxtatarot]

Good luck @SFBayDuck!

 

[bushdocda]

Morning folks.  Hiking yesterday was a nice departure from the usual.  Plus no humidity and some elevation change has been good to me.  Went to Badwater Basin so I could walk at -287 feet.  Up in the rocks above there is a sea level sign for perspective.  I was thinking that's pretty much the elevation I live at.  

I think I may have strained a muscle in my gut last weekend and trying to work it out.  Felt like my core was always working hard even when just standing around.  Seems to be getting better and the hiking is a little easier on me.  Turned 44 yesterday, but I like to think I'm aging gracefully.  I do feel better at 44 than I did at 33 so there's that.   Heading to Red Rock Canyon today for some more hiking and then watch the freaks on Fremont tonight with some bar hopping with Mrs. Osaurus.  

Nice pics on strava. My birthday was yesterday also and all I got was one lower beat on my calculated MAF HR. 

 

[SayWhat?]

For anyone so inclined and with nothing better to do tomorrow, the race has live tracking at ultralive.net, I'm bib 136.

GL Duck!  Will definitely be following. 

 

[Hang 10]

I'm in an interesting place with my running right now. While I was injured I focused on strength training and diet. I leaned up with basically zero cardio. So now that I'm back to somewhat regular running two things stand out...my cardio is dog #### but I do have some speed. I can only surmise that the speed is coming from being stronger and lighter than I've been in sometime. 

On my run this morning my HR rate was going to be high no matter what I did because of the heat, so I kept the pace around 8:30-8:40ish. That meant mid 160's.   Was kinda getting bored plodding along so I decided to spice things up. There was close to a 1000m segment on my route today and I figured I'd go for the course record. The segment has a slight incline and the current record was a 5:38 pace. I take off and I feel pretty strong and my stride feels great. I try to hold around a 5:30 avg. It's not really clear where the segment begins or ends so I hold my pace for 3 1/2 minutes. I was kinda shocked when I got the end I didn't feel the urge to puke. 

Anyway, I smashed the record with a 5:29 avg (5:22 when you figure the incline)! Stoked because the previous record holder is a buddy and a complete beast. 

I have a 5K in 2 weeks. Should be interesting. 

 

[Juxtatarot]

My marathon is one week away.  Forecast has the temps between 46 and 56 degrees for my running window with winds from only 7 to 10 mph.  Can't complain about that.

My favorite training run to do is a short fast-finish long run (excuse the oxymoron) of about 12 miles one week before a marathon.  I've done this run before my last three marathons including today.  What's so nice about this run is the benefits of the taper are already taking effect and since it's on the short side, it becomes an easy hard run (excuse the oxymoron).  It's also good for the confidence.  

After my run today, I compared the data to the run a week before my PR marathon in 2015.  For the fast finish portions what jumps out at me is the heart rate:

2017		2015
6:37/142	6:34/155
6:33/145	6:26/159
6:33/147	6:23/159
6:31/148	6:06/165
6:22/152	6:00/167
6:04/156

Although I ran faster in 2015, my heart rate is so much lower this time.  Even though I don't think I feel like I'm in as good of shape as 2015, some data tells me otherwise.  Anyway, I'm certainly going to start out at PR pace and I think I have a chance of setting a new one.

 

[SteelCurtain]

Looks like after 32 miles, @SFBayDuck is ahead of the 16 hour pace.  Way to go!  Keep it up!

 

[SFBayDuck]

Looks like after 32 miles, @SFBayDuck is ahead of the 16 hour pace.  Way to go!  Keep it up!

First half went great. Rough second half. Blown quads on the way down to the river, and blisters on both feet. Finished 16:40:53, almost an hour and a half faster than last year. I'll take it. 

 

[-OZ-]

First half went great. Rough second half. Blown quads on the way down to the river, and blisters on both feet. Finished 16:40:53, almost an hour and a half faster than last year. I'll take it. 

Awesome!  Way to hang in there! 

 

[JShare87]

Ran a 5K this morning with a friend of mine. He wanted to see how fast we could do it in. I wasn't in the best running condition this morning due to some alcoholic beverages last night. I ran the 5K in 19.46 which was a 22 second PR for me. I feel like I can do it faster than that if I ate right and trained better the week leading up to it. The run is on Strava, and I am beginning to think my max HR is somewhere in the 180s. Average HR for the run was 170 and max was 180.