Ran a 10k - Official Thread (14 Viewers)

[Dr_Zaius]

Kipchoge speed

This guy cracks me up.

I've been intrigued by this guy's speed (not Kipchoge, the old British guy). He's very impressive at shorter distances (3 minutes at Kipchoge pace, for example) but his longer distance times are much worse comparatively from a McMillian calculator standpoint.

Can't remember where I stumbled across it years ago, but there was a story about a middle aged guy doing basically sprint training for about 2 months to run a mile in under 5 minutes. It stuck in my mind because he actually achieved it, and it was really surprising to me because if I remember correctly his half time was worse than mine by a few minutes, and I can't fathom even sniffing sub-5. I didn't know whether to be encouraged or discouraged by his success as I'm not convinced I could replicate it.

 

[-OZ-]

as I'm not convinced I could replicate it.

But we’ll never know if we don’t try

 

[belljr]

MAFish walk/run 3 this one was a little different - when i would run i would get my HR above MAF zone and then i would walk - then repeat so more is out of the zone than probably should be.

I walked the last mile.

3.11 miles : 50:41

Zone 3 - 42% 21:20
Zone 2 MAF - 56.7% 28:50
Zone 1 .7% - 0:20


So question is the idea that over time - I can stay in the MAF zone but my intensity/pace will increase?

 

[gianmarco]

MAFish walk/run 3 this one was a little different - when i would run i would get my HR above MAF zone and then i would walk - then repeat so more is out of the zone than probably should be.

I walked the last mile.

3.11 miles : 50:41

Zone 3 - 42% 21:20
Zone 2 MAF - 56.7% 28:50
Zone 1 .7% - 0:20


So question is the idea that over time - I can stay in the MAF zone but my intensity/pace will increase?

Yes.

Ideally, you've gotta try to stay in the zone more per the MAF rules. So, either run slower or, start walking sooner so you don't shoot past the HR zone.

It was a challenge for me at first, mostly because of hills. My number at that time was 140. I know once I started climbing a hill, if I hit 136, I'd start walking because otherwise I'd be at 145+ in no time.

Turn it into a game to do everything you can to stay in the zone. You'll get better at it faster AND you'll get faster so that you can do more while still in the right zone.

 

[-OZ-]

MAFish walk/run 3 this one was a little different - when i would run i would get my HR above MAF zone and then i would walk - then repeat so more is out of the zone than probably should be.

I walked the last mile.

3.11 miles : 50:41

Zone 3 - 42% 21:20
Zone 2 MAF - 56.7% 28:50
Zone 1 .7% - 0:20


So question is the idea that over time - I can stay in the MAF zone but my intensity/pace will increase?

Yes.

Ideally, you've gotta try to stay in the zone more per the MAF rules. So, either run slower or, start walking sooner so you don't shoot past the HR zone.

It was a challenge for me at first, mostly because of hills. My number at that time was 140. I know once I started climbing a hill, if I hit 136, I'd start walking because otherwise I'd be at 145+ in no time.

Turn it into a game to do everything you can to stay in the zone. You'll get better at it faster AND you'll get faster so that you can do more while still in the right zone.

remember that it’s a zone. So you’re not looking to be at the top of the zone at all times.
I haven’t gone back to MAF since I like zone training better, but I remember if I drank more water and less coffee I’d stay in the zone longer.

 

[belljr]

MAFish walk/run 3 this one was a little different - when i would run i would get my HR above MAF zone and then i would walk - then repeat so more is out of the zone than probably should be.

I walked the last mile.

3.11 miles : 50:41

Zone 3 - 42% 21:20
Zone 2 MAF - 56.7% 28:50
Zone 1 .7% - 0:20


So question is the idea that over time - I can stay in the MAF zone but my intensity/pace will increase?

Yes.

Ideally, you've gotta try to stay in the zone more per the MAF rules. So, either run slower or, start walking sooner so you don't shoot past the HR zone.

It was a challenge for me at first, mostly because of hills. My number at that time was 140. I know once I started climbing a hill, if I hit 136, I'd start walking because otherwise I'd be at 145+ in no time.

Turn it into a game to do everything you can to stay in the zone. You'll get better at it faster AND you'll get faster so that you can do more while still in the right zone.

Thanks just tough because I'm basically just walking in the zone but I understand

 

[gianmarco]

MAFish walk/run 3 this one was a little different - when i would run i would get my HR above MAF zone and then i would walk - then repeat so more is out of the zone than probably should be.

I walked the last mile.

3.11 miles : 50:41

Zone 3 - 42% 21:20
Zone 2 MAF - 56.7% 28:50
Zone 1 .7% - 0:20


So question is the idea that over time - I can stay in the MAF zone but my intensity/pace will increase?

Yes.

Ideally, you've gotta try to stay in the zone more per the MAF rules. So, either run slower or, start walking sooner so you don't shoot past the HR zone.

It was a challenge for me at first, mostly because of hills. My number at that time was 140. I know once I started climbing a hill, if I hit 136, I'd start walking because otherwise I'd be at 145+ in no time.

Turn it into a game to do everything you can to stay in the zone. You'll get better at it faster AND you'll get faster so that you can do more while still in the right zone.

Thanks just tough because I'm basically just walking in the zone but I understand

If you're walking, push the pace so you get near the top of the zone. If you're running, try to stay near the bottom of the zone. Eventually, it will all improve so that the fast walks turn into all running.

 

[tri-man 47]

Here's the template for the year-end reports. Either copy the template, fill it out, and repost (which lets you save a copy for review a year from now) or respond to the template posting and fill in the details. Some great and epic activity over the past year!

 

[tri-man 47]

14th Annual FBG Year-End Report - 2023

Your goals coming into the year, and were they achieved?



Accomplishments or PRs in 2023:



Your proudest and/or best race (or segment within a race):



A race or race training disappointment during 2023:



Total training volume and successes during 2023:



Lesson(s) you’ve learned during the year:



Primary memories of other guys’ training, races, or life experiences in 2023:



Goal(s) for 2024:

 

[belljr]

MAF 4 - @gianmarco a whore

3.13 - 50:26

Zone 3 - 31%. 15:40
MAF Zone 2 67% 33:50

That Zone 3 was higher than I expected. I did go over but it would be slightly and I try to get it back down "quickly" Don't think I ever got above 130. The game continues....

 

[gianmarco]

MAF 4 - @gianmarco a whore

3.13 - 50:26

Zone 3 - 31%. 15:40
MAF Zone 2 67% 33:50

That Zone 3 was higher than I expected. I did go over but it would be slightly and I try to get it back down "quickly" Don't think I ever got above 130. The game continues....

 

[xulf]

I have had to go rely on the treadmill more than I've liked due to scheduling and needing to be around...work and my wife having foot surgery.

I got a a monster blood blister on my big toe from it yesterday. Super gnarly, biggest one ive ever had by far. I'd normally take a couple days off, but I have 2,500 miles within reach for the year. Ran outside today, but had to alter my step to accommodate. Hopefully I don't F up my knees or hips from this.

 

[-OZ-]

but I have 2,500 miles within reach for the year

Great job!
I’m 24 miles away from 1,000

 

[-OZ-]

It’s nothing compared to up north, but raining and in the 40s this morning makes me happy it was a garage cycling day.

 

[bushdocda]

I have had to go rely on the treadmill more than I've liked due to scheduling and needing to be around...work and my wife having foot surgery.

I got a a monster blood blister on my big toe from it yesterday. Super gnarly, biggest one ive ever had by far. I'd normally take a couple days off, but I have 2,500 miles within reach for the year. Ran outside today, but had to alter my step to accommodate. Hopefully I don't F up my knees or hips from this.

You can handle that with some either bath or warm soak and then press to pop or sometimes nail trim does it or sometimes something more invasive. Good luck. Pre run tape or toe cushion/condom thing helps too either pop or no pop.

 

[bushdocda]

Kipchoge speed

This guy cracks me up.

I've been intrigued by this guy's speed (not Kipchoge, the old British guy). He's very impressive at shorter distances (3 minutes at Kipchoge pace, for example) but his longer distance times are much worse comparatively from a McMillian calculator standpoint.

Can't remember where I stumbled across it years ago, but there was a story about a middle aged guy doing basically sprint training for about 2 months to run a mile in under 5 minutes. It stuck in my mind because he actually achieved it, and it was really surprising to me because if I remember correctly his half time was worse than mine by a few minutes, and I can't fathom even sniffing sub-5. I didn't know whether to be encouraged or discouraged by his success as I'm not convinced I could replicate it.

You sure could but doesn’t mean you should. All about your goals yada yada.

 

[bushdocda]

Here's the "Strength Imbalance Evaluation" that I have to do for my R2R2R coach tomorrow. Thought you guys might find it interesting or might even want to try it.

I'm already chuckling at the thought of the single-leg forward extensions. "Extend right leg in front of you...as straight as you can...as close to horizontal as you can lift." ####, I'm not even sure I can make 45 degrees...

bump to me and my imbalances.

 

[bushdocda]

Last year reports start around pg 1148 for those who celebrate.

 

[MAC_32]

It’s nothing compared to up north, but raining and in the 40s this morning makes me happy it was a garage cycling day.

That's about what we had up here today too. I don't think there's much worse conditions than 40's, wind, and a steady rain plus anyway.

 

[ChiefD]

2023 Running Report

Miles: 9

See ya next year boys!

 

[xulf]

2023 Running Report

Miles: 9

See ya next year boys!

Tripled last year, great work

 

[bushdocda]

Last year reports start around pg 1148 for those who celebrate.

I’m an idiot, that page is 2021.

Last year is 1199. Sorry for misleading those who celebrate.

 

[MAC_32]

Last year reports start around pg 1148 for those who celebrate.

I’m an idiot, that page is 2021.

Last year is 1199. Sorry for misleading those who celebrate.

51 pages in 2022 and just 41 in 2023. We really are slowing down as we age...

 

[MAC_32]

14th Annual FBG Year-End Report - 2023

Your goals coming into the year, and were they achieved?

‘Still none, but unlike 2022 I will race something’

I raced ‘something,’ so…success!

Accomplishments or PRs in 2023:

While physically I’ve not been the same since 2020’s accident, my primary problem over the last ~2 years has been being in a pressure cooker at work. I balk at calling my previous employer toxic because they possess a lot of good (great) elements, but between ineffective leadership and depleting cash reserves it sure felt that way. Knowing we had a lot to do before we ran out of cash, I was juggling way too much and its impact on my health was apparent. Looking back on my time, I think I (and several others) did everything we could to try to save that place and I don’t regret any of those decisions. They’re not dead yet, but they appear to be preparing for it. Hope I’m wrong.

While I’m still lingering around on a contract basis, my time with them will be ending soon – hopefully by the end of winter and potentially sooner. My new home is not all gumdrops and lollipops, but in comparison it sure seems it. My experiences navigating a dysfunctional team was one of the main reasons they brought me on board, but unlike where I came from this place has the cash reserves to eat the elephant one bite at a time. It’s…busy, but I am finding myself prioritizing my health again rather than jamming in exercise whenever I could. I hesitate to call this an accomplishment, but after assessing what I’ve done the last ~2 years it is.

Your proudest and/or best race (or segment within a race):

The 8th grade girls we’ve been working with since they were all 3rd graders hoisting the city XC championship trophy.

A race or race training disappointment during 2023:

Thinking I navigated coaching spring track season without my body breaking down again, only for it to give out a week after it ended. I only missed a week of activity but my summer mileage tanked, I was less active with the kids than planned, and my golf game was impacted. Lost ~30+ yards off the tee and had to bail on the Wed evening league because my back/hips wouldn’t allow me to play > one time per week.

Total training volume and successes during 2023:

Sitting on 1,180 right now. Topped out at 1,216 last year, so I guess I have a goal for the next 12 days! Far cry from the 6 straight years of 2,000+ though.

Lesson(s) you’ve learned during the year:

The regimen that works for middle aged MAC…doesn’t. Or at least wasn’t enough. I thought I had figured it out this time last year, but my body said otherwise post track season. That strength regimen and Oofos are part of the puzzle, yoga and massages have recently been added, but more self-care is needed and I think it’s all about my feet. Younger me was able to get by being cheap with what I have on my feet, but that’s not the case anymore. I need to recycle my running shoes more frequently, get work shoes with stronger support, then walk more frequently during the day.

Primary memories of other guys’ training, races, or life experiences in 2023:

2023 was the year of the @xulf

Goal(s) for 2024:

I’m not going to get back to pre covid mileage (in 2024) and weight (ever again?) but if I can cut the difference (1,500+ miles, lose an inch or two off my waist) while maintaining strength, increasing flexibility, and returning to my prior golf self then I’ll call next year a win. Important 3 months in front of me to set the table, so I don’t breakdown again from a season of coaching. My body will tell me come late May if I did the right things, so I can carry that momentum into summer rather than starting over again. We’ll see…

 

[Dr_Zaius]

Had a weird one Friday night. Took an awkward lunge during pickleball, and a few hours later when everything tightened up I thought I might have majorly screwed up my ankle. Turns out some medication and rest cleared it up pretty quickly and I've had 2 normal runs this week after skipping the weekend. Joys of getting older I guess.

Speaking of, @Juxtatarot everything all right on your front? I see you're way off your normal routine lately.

 

[Juxtatarot]

Speaking of, @Juxtatarot everything all right on your front? I see you're way off your normal routine lately.

I stupidly strained my calf last week. I tried it out this morning and it was fine for the first mile but I started to feel pain shortly thereafter. Hopefully it will be healed soon.

Thanks for asking!

 

[notoriousbill]

Speaking of, @Juxtatarot everything all right on your front? I see you're way off your normal routine lately.

I stupidly strained my calf last week. I tried it out this morning and it was fine for the first mile but I started to feel pain shortly thereafter. Hopefully it will be healed soon.

Thanks for asking!

Calf strains/pulls suck. Sorry to hear that. Here's to a speedy recovery!

 

[belljr]

MAF 5 - keep hope alive

3.13 50:36

Zone 3 23.7% 12:00
MAF Zone 2 75.3% 38:10

Note Zone 3 would have been even lower but I had to speed up twice. Once to get around a people/dog gathering and once to get across the street before traffic

 

[tri-man 47]

Speaking of, @Juxtatarot everything all right on your front? I see you're way off your normal routine lately.

I stupidly strained my calf last week. I tried it out this morning and it was fine for the first mile but I started to feel pain shortly thereafter. Hopefully it will be healed soon.

Thanks for asking!

FWIW, I needed about three weeks of recovery and then ran about every third day for a few cycles to ensure it had time to rest/recover. I picked up the latter (every third day) from @Zasada and a recovery that he went through. It's frustrating to have to resort to some walks, but that might not be a bad idea over the next several days.

 

[JShare87]

Jeez, guess I should’ve came in here sooner. As usual, when I start getting some fitness, an injury occurs. Last Wednesday I felt some tightness on the outer portion of my lower left leg. I had 9 miles planned and the pain started around mile 4. Stubborn me figured it would go away, so I finished the run. By mile 9 I was in a full on limping to the finish of a marathon hobble.

When I stopped running, it was a struggle to walk. I stretched, massaged, iced, compressed, and elevated for about 5 days. I didn’t run during that time. Fast forward to two days ago, I ran an easy 3-miler and started to feel the pain again during mile 2. I shut it down and it felt okay the remainder of the day.

Of course, I decided to scale things back up and went out for a 7 mile run yesterday. Pain started again during mile 3, but I was so frustrated I decided I’m just going to limp through it and not worry about it. Well, when I got home, I again couldn’t really walk. The area (Soleus muscle) was completely inflamed and severely swollen. It honestly looked and felt like I had a massive, flaccid cucumber inside my skin where my Soleus muscle is located.

Went to my local ortho walk-in, x-rays were fine. I pleaded with the PA to give me an injection after he lectured me to “just stop running.” He finally agreed and created a concoction of Toradol and Decadron, but he wouldn’t administer it directly to the affected area. In fact, he wouldn’t administer it at all. He told me the young lady that admitted me would be back in to administer the shot in my butt.

Lady walks in and says, “I need you to bend over and drop ‘em. Gotta see some hip and butt.” I pulled them down and asked if it was enough or she needed to see more. She said that was fine, gave me the shot, and I went on with my day.

As of now, about 12 hours later, I can walk normally and feel little to no pain. Swelling is almost gone too. I think I’m going to wait until Friday or Saturday to test it out again. Lower leg issues have plagued me for so long now I’m beginning to think I may have Exertional Compartment Syndrome. It happens to both legs, sometimes on the inside like shin splints. Sometimes on the outside like this issue. I know that seems extreme, but I have no idea how else to explain these lower leg issues that sideline me for days and weeks every month.

 

[bushdocda]

Jeez, guess I should’ve came in here sooner. As usual, when I start getting some fitness, an injury occurs. Last Wednesday I felt some tightness on the outer portion of my lower left leg. I had 9 miles planned and the pain started around mile 4. Stubborn me figured it would go away, so I finished the run. By mile 9 I was in a full on limping to the finish of a marathon hobble.

When I stopped running, it was a struggle to walk. I stretched, massaged, iced, compressed, and elevated for about 5 days. I didn’t run during that time. Fast forward to two days ago, I ran an easy 3-miler and started to feel the pain again during mile 2. I shut it down and it felt okay the remainder of the day.

Of course, I decided to scale things back up and went out for a 7 mile run yesterday. Pain started again during mile 3, but I was so frustrated I decided I’m just going to limp through it and not worry about it. Well, when I got home, I again couldn’t really walk. The area (Soleus muscle) was completely inflamed and severely swollen. It honestly looked and felt like I had a massive, flaccid cucumber inside my skin where my Soleus muscle is located.

Went to my local ortho walk-in, x-rays were fine. I pleaded with the PA to give me an injection after he lectured me to “just stop running.” He finally agreed and created a concoction of Toradol and Decadron, but he wouldn’t administer it directly to the affected area. In fact, he wouldn’t administer it at all. He told me the young lady that admitted me would be back in to administer the shot in my butt.

Lady walks in and says, “I need you to bend over and drop ‘em. Gotta see some hip and butt.” I pulled them down and asked if it was enough or she needed to see more. She said that was fine, gave me the shot, and I went on with my day.

As of now, about 12 hours later, I can walk normally and feel little to no pain. Swelling is almost gone too. I think I’m going to wait until Friday or Saturday to test it out again. Lower leg issues have plagued me for so long now I’m beginning to think I may have Exertional Compartment Syndrome. It happens to both legs, sometimes on the inside like shin splints. Sometimes on the outside like this issue. I know that seems extreme, but I have no idea how else to explain these lower leg issues that sideline me for days and weeks every month.

**** man. You already do specific tibialis anterior work if I recall to try to mitigate the lower legs stuff and significant strength work overall.
Hope it mellows out, your mention of the swelling piece is concerning and doesn’t seem to line up with other sorts of stress reactions.
Do you rotate in other shoes that are more cush than VFs for some runs?

 

[JShare87]

Jeez, guess I should’ve came in here sooner. As usual, when I start getting some fitness, an injury occurs. Last Wednesday I felt some tightness on the outer portion of my lower left leg. I had 9 miles planned and the pain started around mile 4. Stubborn me figured it would go away, so I finished the run. By mile 9 I was in a full on limping to the finish of a marathon hobble.

When I stopped running, it was a struggle to walk. I stretched, massaged, iced, compressed, and elevated for about 5 days. I didn’t run during that time. Fast forward to two days ago, I ran an easy 3-miler and started to feel the pain again during mile 2. I shut it down and it felt okay the remainder of the day.

Of course, I decided to scale things back up and went out for a 7 mile run yesterday. Pain started again during mile 3, but I was so frustrated I decided I’m just going to limp through it and not worry about it. Well, when I got home, I again couldn’t really walk. The area (Soleus muscle) was completely inflamed and severely swollen. It honestly looked and felt like I had a massive, flaccid cucumber inside my skin where my Soleus muscle is located.

Went to my local ortho walk-in, x-rays were fine. I pleaded with the PA to give me an injection after he lectured me to “just stop running.” He finally agreed and created a concoction of Toradol and Decadron, but he wouldn’t administer it directly to the affected area. In fact, he wouldn’t administer it at all. He told me the young lady that admitted me would be back in to administer the shot in my butt.

Lady walks in and says, “I need you to bend over and drop ‘em. Gotta see some hip and butt.” I pulled them down and asked if it was enough or she needed to see more. She said that was fine, gave me the shot, and I went on with my day.

As of now, about 12 hours later, I can walk normally and feel little to no pain. Swelling is almost gone too. I think I’m going to wait until Friday or Saturday to test it out again. Lower leg issues have plagued me for so long now I’m beginning to think I may have Exertional Compartment Syndrome. It happens to both legs, sometimes on the inside like shin splints. Sometimes on the outside like this issue. I know that seems extreme, but I have no idea how else to explain these lower leg issues that sideline me for days and weeks every month.

**** man. You already do specific tibialis anterior work if I recall to try to mitigate the lower legs stuff and significant strength work overall.
Hope it mellows out, your mention of the swelling piece is concerning and doesn’t seem to line up with other sorts of stress reactions.
Do you rotate in other shoes that are more cush than VFs for some runs?

Exactly. I spend so much time working specifically on my Soleus and tibialis because of my knee. I never switch the shoe. Have like 47,000 pairs of the same shoe and just rotate them. I’ve tried other shoes and I get this weird sharp Plantar pain around mile 5 with all the other shoes. Like a nail in the bottom of my foot.

 

[bushdocda]

Jeez, guess I should’ve came in here sooner. As usual, when I start getting some fitness, an injury occurs. Last Wednesday I felt some tightness on the outer portion of my lower left leg. I had 9 miles planned and the pain started around mile 4. Stubborn me figured it would go away, so I finished the run. By mile 9 I was in a full on limping to the finish of a marathon hobble.

When I stopped running, it was a struggle to walk. I stretched, massaged, iced, compressed, and elevated for about 5 days. I didn’t run during that time. Fast forward to two days ago, I ran an easy 3-miler and started to feel the pain again during mile 2. I shut it down and it felt okay the remainder of the day.

Of course, I decided to scale things back up and went out for a 7 mile run yesterday. Pain started again during mile 3, but I was so frustrated I decided I’m just going to limp through it and not worry about it. Well, when I got home, I again couldn’t really walk. The area (Soleus muscle) was completely inflamed and severely swollen. It honestly looked and felt like I had a massive, flaccid cucumber inside my skin where my Soleus muscle is located.

Went to my local ortho walk-in, x-rays were fine. I pleaded with the PA to give me an injection after he lectured me to “just stop running.” He finally agreed and created a concoction of Toradol and Decadron, but he wouldn’t administer it directly to the affected area. In fact, he wouldn’t administer it at all. He told me the young lady that admitted me would be back in to administer the shot in my butt.

Lady walks in and says, “I need you to bend over and drop ‘em. Gotta see some hip and butt.” I pulled them down and asked if it was enough or she needed to see more. She said that was fine, gave me the shot, and I went on with my day.

As of now, about 12 hours later, I can walk normally and feel little to no pain. Swelling is almost gone too. I think I’m going to wait until Friday or Saturday to test it out again. Lower leg issues have plagued me for so long now I’m beginning to think I may have Exertional Compartment Syndrome. It happens to both legs, sometimes on the inside like shin splints. Sometimes on the outside like this issue. I know that seems extreme, but I have no idea how else to explain these lower leg issues that sideline me for days and weeks every month.

**** man. You already do specific tibialis anterior work if I recall to try to mitigate the lower legs stuff and significant strength work overall.
Hope it mellows out, your mention of the swelling piece is concerning and doesn’t seem to line up with other sorts of stress reactions.
Do you rotate in other shoes that are more cush than VFs for some runs?

Exactly. I spend so much time working specifically on my Soleus and tibialis because of my knee. I never switch the shoe. Have like 47,000 pairs of the same shoe and just rotate them. I’ve tried other shoes and I get this weird sharp Plantar pain around mile 5 with all the other shoes. Like a nail in the bottom of my foot.

Yeah the shoe thing is weird that others trigger the foot. Rotating is good but slightly different ‘ride’ would be gooderif you could get to one without triggering foot stuff. The VFs don’t ride hard but they do ride fast / aggressive which is a stressor.
Fire up the old bike and I hope it subsides GB.

 

[belljr]

MAF 6 - @ChiefD ate a bag of .....

If you need a hint lmk

3.19m 50:59

Zone 3 - 26% 13:20
MAF - 72.2% 36:55

Note: I tried to keep my pace closer to the top end as much of possible so I did dip above more than I would have... I'm pretty sure I can keep it in the zone more with a brisk walk.

I also need to pay attention when I'm approaching the hills on my route.... I'll be at the top end of the zone and hit the hill and then instantly go over almost the entire hill. Need to be smarter on that.

Starting to notice a little difference - I can shuffle a tad more and stay in the zone and if I just walk - I'm closer to the bottom of the zone more often.

:cheers:

 

[Brony]

JShare - your story sounds so familiar to what I was going through in terms of injury, rest, slow recovery, hey I'm great for 3 days, injury. Lather, rinse, repeat. It's extremely frustrating and I feel for your angst.

By the way, massive, flaccid cucumber was my high school nickname.

 

[xulf]

Merry Christmas friends

 

[JShare87]

JShare - your story sounds so familiar to what I was going through in terms of injury, rest, slow recovery, hey I'm great for 3 days, injury. Lather, rinse, repeat. It's extremely frustrating and I feel for your angst.

By the way, massive, flaccid cucumber was my high school nickname.

I thought about you when this injury popped up again after a week off of running. Thinking of testing it out tomorrow. Finally to the point where I can walk without pain.

 

[tri-man 47]

JShare - your story sounds so familiar to what I was going through in terms of injury, rest, slow recovery, hey I'm great for 3 days, injury. Lather, rinse, repeat. It's extremely frustrating and I feel for your angst.

By the way, massive, flaccid cucumber was my high school nickname.

I thought about you when this injury popped up again after a week off of running. Thinking of testing it out tomorrow. Finally to the point where I can walk without pain.

I think tomorrow is too soon. Being without pain doesn’t necessarily mean you’ve healed up. Be careful, GB!

 

[SayWhat?]

Happy Holidays all!

Appreciate this group immensely. Hoping your holiday season is both safe and enjoyable, and filled with lots of running.

 

[Bozeman Bruiser]

I ran for the first time in years today, at least since before a bout of PF back in 2020-2021.

Hiked to the top of a peak I had done two summers ago and hated at the time, very rocky terrain, absurdly steep 1/3 mile concrete drive at the end (comms towers at top) adjacent to a 3 million acre national forest full of mountain lions (a friend told me this summer she spotted one near the top while out on her side by side).

Got up fine, 2 hours, figured I could get down in an hour which would give me a 1 hour cushion for the gate at the lot I was parked in.

As I began my descent, after the concrete bs, I thought "hey, Google tried to tell me this other way was shorter" so I went left instead of right. We all know how this story ends of you've ever hiked/ran on those roads that are dotted lines on your map, half the time they exist and half the time they don't. So a mile down this steep *** rocky trail I realize my shortcut turn off has grown over and I must go back up then down the original path.

Ended up running 80% of the way down to my car and the gate man was pulling up on his side by side right as I was pulling out.

GaiaGPS said it was 10.1 miles, 2025' vert, 3:36 elapsed time. No foot/ankle/knee pain so far, we'll see tomorrow. I fancy getting back into trail running this year after only hiking since the PF, so this unexpected run is the first step towards that. Funny how once I convinced myself that if I didn't run my car would be locked in the switch flipped and it was go time. And I enjoyed it. I've been procrastinating/afraid of running for too long.

Also, not running, but I did check something small off my hiking "bucket list". Between Thursday and Monday I hiked every step of every trail in one of our local trail networks. The big timers up in the northeast call it mapping or redlining when you complete an entire area. There is something similar in NC/TN called The Smokies 900 Miler Club which I hope to do one day. I decided I would complete the map of the 3 trail networks in our town before maybe tackling something much bigger.

In total, the Boston Hill "Marathon" over 5 days was 13.5 hours, 31.6 miles, 5400" vert. So 41+ miles and 17 hours on my feet in the last 6 days.

 

[JShare87]

My Lone Peaks are on their last legs and I need to get some new shoes.

For rocky terrain I assume a rock plate is a no brainer. What about cushion? Does having max Hoka style cushion help on rocky terrain or are you better going with something mid + rock plate?

The advantage of running/hiking mostly desert trails the last decade is my ankles are near bullet proof but those rocks stabbing the bottom of my feet is painful and would be nice if I can fix that with new shoes. Unless that is just the price you pay for desert trails?

Any trail shoe recs?

In the hiking thread someone posted about Topos last summer but I haven't had a chance to try them on yet or purchase.

I am probably the go-to in this thread as far as elevation goes, but I can’t really help with knowledge on the trails. Nice runs and welcome!

 

[tri-man 47]

Happy Holidays all!

Appreciate this group immensely. Hoping your holiday season is both safe and enjoyable, and filled with lots of running.

Hey, how's your wife doing? (Now two years past her serious injury, right?) And you, too.

 

[tri-man 47]

I ran for the first time in years today, at least since before a bout of PF back in 2020-2021.

Hiked to the top of a peak I had done two summers ago and hated at the time, very rocky terrain, absurdly steep 1/3 mile concrete drive at the end (comms towers at top) adjacent to a 3 million acre national forest full of mountain lions (a friend told me this summer she spotted one near the top while out on her side by side).

Got up fine, 2 hours, figured I could get down in an hour which would give me a 1 hour cushion for the gate at the lot I was parked in.

As I began my descent, after the concrete bs, I thought "hey, Google tried to tell me this other way was shorter" so I went left instead of right. We all know how this story ends of you've ever hiked/ran on those roads that are dotted lines on your map, half the time they exist and half the time they don't. So a mile down this steep *** rocky trail I realize my shortcut turn off has grown over and I must go back up then down the original path.

Ended up running 80% of the way down to my car and the gate man was pulling up on his side by side right as I was pulling out.

GaiaGPS said it was 10.1 miles, 2025' vert, 3:36 elapsed time. No foot/ankle/knee pain so far, we'll see tomorrow. I fancy getting back into trail running this year after only hiking since the PF, so this unexpected run is the first step towards that. Funny how once I convinced myself that if I didn't run my car would be locked in the switch flipped and it was go time. And I enjoyed it. I've been procrastinating/afraid of running for too long.

Also, not running, but I did check something small off my hiking "bucket list". Between Thursday and Monday I hiked every step of every trail in one of our local trail networks. The big timers up in the northeast call it mapping or redlining when you complete an entire area. There is something similar in NC/TN called The Smokies 900 Miler Club which I hope to do one day. I decided I would complete the map of the 3 trail networks in our town before maybe tackling something much bigger.

In total, the Boston Hill "Marathon" over 5 days was 13.5 hours, 31.6 miles, 5400" vert. So 41+ miles and 17 hours on my feet in the last 6 days.

The hiking bucket list sounds interesting! I look forward to more stories, especially the ones without a death by mountain lion.

 

[Sand]

Figured I'd drop in at least once here. Still biking. Got out today and managed a nice hill at 285w for 8 minutes. Only reason that stopped is the hill stopped. That's probably 10% off old max 10 minute efforts, so really not too bad. Just need to lose 30lb to see actual speed from the power.

Happy new year folks!

 

[Zasada]

My Lone Peaks are on their last legs and I need to get some new shoes.

For rocky terrain I assume a rock plate is a no brainer. What about cushion? Does having max Hoka style cushion help on rocky terrain or are you better going with something mid + rock plate?

The advantage of running/hiking mostly desert trails the last decade is my ankles are near bullet proof but those rocks stabbing the bottom of my feet is painful and would be nice if I can fix that with new shoes. Unless that is just the price you pay for desert trails?

Any trail shoe recs?

In the hiking thread someone posted about Topos last summer but I haven't had a chance to try them on yet or purchase.

I think trail shoes are even more personal than road shoes. My favourite is the Salomon Speedcross 5. Good cushioning, big lugs, and, for me, they got me through all my ultras.

 

[bushdocda]

Year end reports coming together for the crew?
Don’t upset Professor Tri, he’ll call you a hippie.

 

[xulf]

14th Annual FBG Year-End Report - 2023

Your goals coming into the year, and were they achieved?

I am going to race something, and I am not sure what at this point. Minimum will be 1 HM, max will be 1 HM and 1 Full (2 HMs are also on the table). If I can keep some sort of semblance of conditioning, I may want to try and get a Full in during the spring.
Check – ran a spring full, a fall half and two 5ks (summer and Turkey Trot)


Depending on what I run, the goals will likely be <1:30 HM and <3:20 FM.

Check and check



Accomplishments or PRs in 2023:

I ran four races and PR’ed in all of them.

• Glass City Marathon – goal of 3:20 and ran a 3:16. PR by >24 mins.
• Columbus Half Marathon – goal of <1:30 and ran a 1:29:23. PR by 2:21.
• Hometown 5k – goal of <20 and ran a 19:10. Never really raced a 5k that wasn’t the virtual during COVID, so this was a PR. Placed 1st overall, but this course was totally screwed up.
• Northshore Turkey Trot 5k – goal <19:00, ran 19:02. PR by 8 seconds, but this was more legit than the Hometown 5k.

Your proudest and/or best race (or segment within a race):

No doubt it was the Glass City Marathon in the spring. I came into this after the debacle of Monumental the previous Fall. From my prior year’s goals, I mentioned I was thinking of doing a spring race and was glad I did. I was able to parlay my training from the fall and improve upon it to put up my first real marathon “race”. My first 2 were hampered by COVID and then the weather issues at Monumental that impacted me blowing up. Crossing the line for a 24 min PR and ~4 minutes ahead of my goal was the best feeling (and accomplishment) I have had since taking up running.

To top it off, my wife and daughters were there to cheer me on.


A race or race training disappointment during 2023:

I mentioned it before, but my fall’s HM training burnt me out. I think it was a combo of training for back-to-back fulls before it, and that Hansons HM training is brutal. But it was the least enjoyable cycle that I have had.

On a much lesser scale, I was also disappointed that I came up short of my <19:00 goal in the Turkey Trot. What should have been the last .1 miles ended up being .15 and that cost me the time. I will get it though.


Total training volume and successes during 2023:

All record highs for me and no significant injuries (knock on wood):

• 2,500+ miles
• ~330 runs
• 31,000+ elevation gain
• 355+ hours

Lesson(s) you’ve learned during the year:

I hit my training breaking point this year. I need to figure out a better plan for my HM training that isn’t as grueling physically and mentally.

That said, even when I find myself burnt out, I keep finding something else to race. This year was my first go’s at really racing 5ks, and that was a fun/different type of training.

Most importantly, my biggest lesson learned is that I am capable of more than I think. I had PRs this year that I never thought would have been possible when I first started running ~4 years ago…or even if you would have asked me early last year, these would have been pipe dreams. It’s really all about putting in the miles and following the plan for me…and of course some luck with staying healthy.


Primary memories of other guys’ training, races, or life experiences in 2023:

@Zasada started us off this year with a monster 3:13 marathon in Houston. BQ and New York qualifying. This set the pace for the year.

Also, @Zasada, @gruecd and @SteelCurtain R2R2R and @Zasada also dropping last man standing on us.

@caustic popping his cherry...Berlin...and @Juxtatarot and @pbm107 both being soooo consistent in their training and being total bad asses (though having some obstacles/challenges this year).


Goal(s) for 2024:

BQ this fall for 2026. I will need a sub 3:20 since I will be moving into the 45-49 for 2026. With the additional 5:29 cut-off time for 2024, I am shooting for a 3:10-3:12 goal time to be safe. If I can manage this, I will hopefully plan to also do Chicago, which will set me up for Chicago in the fall of 2025 and Boston in the spring of 2026.

I am not sure yet if I will do a HM in the Spring to keep training or try and take a little time off while adding in MP runs. If I go with the HM, I may look to do a 12 week plan or something less demanding than what I have done in the past.

 

[-OZ-]

Placeholder for report.

Crossed 1,000 miles running for the year with yesterday’s assessment on the 5.4 mile loop behind my house. 7:33 average in wet and mildly cold conditions, increasing the pace each mile.

Today I finished the “build me up” zwift program. It’s the first time I’ve ever followed a cycling program. FTP started at 240, I increased it to 250 about halfway through, today’s FTP test put me at 253. Although perhaps it could have been better if I didn’t run yesterday.

Strava year in review

To be continued…

 

[bushdocda]

14th Annual FBG Year-End Report - 2023

Your goals coming into the year, and were they achieved?

Goal(s) for 2023:

1- Longer long runs and mostly easy effort with strides and hills for the variety... All goes well I’ll hit a new high score for annual miles.

for new annual mileage. Easy efforts and strides good ; long runs were alright. AHR inline with priors with more vert ; resting HR did not come down.

2- I’m starting fresh with body weight and imbalance assessment in Dec and Jan and will get on a sustainable path to getting stronger. I’ll get on to KBs and then to pull-ups and a half decent deadlift but have to clean up a messy shoulder and horrific lack of lunge strength…Shooting for 10 pull-ups.

on pull-ups, I’m at 4. I whiffed on the assessment to start the year and self programmed. Not terrible but bad call. Shoulder now fine. DL @ BW for reps. Consistency fizzled during higher volumes and have restarted stronger to end the year. I finally was personal trainer / run coach assessed in November and the verdict was I’m weak af. Prescription is 2x/wk Compound movements for general human strength and 2-4x/wk accessory program to aid the imbalances. I am over the too sore to run from lifting or too sore to lift from running hump which was considerable problem for me. This will become a win over time.

3- Eat more at the right times. I am generally hangry in life I am now recognizing…
Not too bad here.

4- BQ shot in September. I tried to avoid it coming down to 1 raceday for my 2024 entry...

in Erie. McMillan Training was ok but I lost a couple weekends/key sessions with unplanned stuff and was not sharp on raceday. Lots to improve on and learn from. Mental game was not there with fewer goal pace miles than prior training blocks. Folded like a napkin when it got tough.

Accomplishments or PRs in 2023:

Every single effing lunge is an accomplishment.
No PRs. YoY stats are good relative to base. The running equivalent to lunges for me are tempo miles. More of these needed.

A race or race training disappointment during 2023:

Planned for more start lines to get more reps with the juice and adrenaline of race day. Failed here.

Specific disappointment in Erie around mid point through finish when the BQ math was drifting and then gone around 15. My back and body was a locked up stiff mess post race (presumably from hateful drive home that day) for months adding on to my raceday chagrin. Unlocked body around November with strength stuff and stride is feeling massively freer with potential to have some pop.

Total training volume and successes during 2023:

Year / miles / pace /AHR / vert
2023 / 1,978 / 9:12 / 130 / 65,778
2022 / 2,001 / 9:04 / 130 / 58,655
+30 hours strength YoY

Lesson(s) you’ve learned during the year:
- I’m weak af.
- I can get much stronger.
- Increasing volume is not right for me at this time.
- Increasing volume will be right for me at some time.

Primary memories of other guys’ training, races, or life experiences in 2023:

@Zasada and @xulf showing out on raceday(s) was awesome. They are examples of what dedication to the marathon game can bring.

I love the group getting together and the Berlin team and the R2R2R crews represented. So much staying hard.

Love the group hitting the majors and stoked for the planned majors we got coming in 2024.

Shout out @caustic for getting a good thing going and fighting some setbacks. Keep going.

And shouts to all the group for the daily & weekly showing up to be a healthier stronger version of yourself. It’s working.

Goal(s) for 2024:
Got some thinking going to do here on overall goals.
- Sept marathon
- Local run club race series
- 2x BW deadlift
- More group runs

Final thoughts :

A very uncool year end Covid illness interrupted winter break training plans for a big 2 week block ahead of a January 50k. Probably will drop to shorter distance and save my ultra cherry for a later date.

I am on a plateau presently but I am gearing up for the next push.

Thanks for the support and friendships all.

 

[Sand]

Hit or miss year here. Strava says 99 rides for 2080 miles. I may have to do a 5 minute ride to make it three digits. That bothers me.

I finally started doing some consistent training last couple months and FTP is at ~245 now - about 10% over my slacker early part of the year (FTP test scheduled for the 8th - ugh). Looking to get that to 260+ by spring rides. Would love another 10%, but my historical max was 280-ish, so expect some slowdown in progression. 260 is definitely doable, though. Big hitch is that I'll be trying to cut 25lbs getting to the spring at the same time. Usually not a good combination.

Onward to next year. Definitely doing a bike tour - wife and I plan on doing Pittsburgh to DC next Sept. Should be a nice week.