#8467873 - 12/07/15 03:27 AM
Re: Running/Cardio Thread
[Re: Design]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11402
Loc: The OC
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Another week down. And I didn't die. 
- Monday: 6 miles @ moderate pace
- Wednesday: 7 miles @ 10K pace
- Friday: 8 miles @ moderate pace
- Saturday: 16 miles @ half marathon pace
Saturday's run felt brutal lol.
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#8468138 - 12/07/15 10:39 AM
Re: Running/Cardio Thread
[Re: Design]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 34049
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Isn't your Saturday run by definition impossible? Also wed?
Need to squeak some speed days in here also gah. 28 miles last week woo (that's a lot for me lol)
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#8468374 - 12/07/15 12:28 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11402
Loc: The OC
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10K and half are more like training paces (not race pace). Not sure how to describe those otherwise (?). Weds averaged 7:43/mi and Sat averaged 8:32/mi. My least favorite days of the week lol.
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#8468403 - 12/07/15 12:48 PM
Re: Running/Cardio Thread
[Re: Design]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 34049
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cool: I had a similar LSR except per my 5k "speed" my LSR pace is 9:10--9:30 per the mcmillan pace guide so I try to force myself into that range. a little slower is better than a little faster no?
on a side note the first 13.1 of this were faster than my first half race last year in sept [15 months ago], woot. That's the 2nd time recently I've done this heh
I had a few extra hours yesterday so I switched from doing a 10k-race effort into a LSR. Hopefully I can sneak that 10k workout in this week tho
as a compromise on missing a speed-ish workout I threw in a [fast for me] miles 11-14.1 [simulating the last 5k of a half I guess], I threw in a warmup 1 mile and a warmdown 1 mile in the middle of a half I guess. First mile wasnt really all that slow on a GAP basis [~9:10]
here's my LSR yesterday... https://www.strava.com/activities/445760953
Like the paces I use currently are: [based on 7:00/5k pace, ~7:30/10k pace, ~8:30 half pace, and assumed [lol dream] 9:00 full pace]
easy: 8:00--9:00
long: 9:00--9:30
recovery: 9:15--10:00
tempo: 7:00 -- 7:30
400m intervals: 1:45
800m intervals: 3:35
1mi intervals: 7:15
/straight out of mcmillan guide
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#8468923 - 12/07/15 04:28 PM
Re: Running/Cardio Thread
[Re: Design]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
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Somebody's getting faster. /HappyGilmore
Nice work Kent...that's some serious work you're putting in. I see a BQ in your not too distant future.
Another week down. And I didn't die. - Monday: 6 miles @ moderate pace - Wednesday: 7 miles @ 10K pace - Friday: 8 miles @ moderate pace - Saturday: 16 miles @ half marathon pace Saturday's run felt brutal lol.
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#8471201 - 12/09/15 12:17 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 34049
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being a little closer to the posters speed/more recent memory I can say I improved my "speed" just by getting my mileage up. I dont think any of these specific workouts matter at all for somebody getting off the couch.
run 2-3x a week, then 3x, then 3-4x, gradually increase mileage. the end
it took me far, far longer than ~2 months to go from couch speed to a sub 16:00 2-miler. but I guess I started from much slower [~10 min/mile 5k speed]
I think I only finally crossed that speed threshold last year? for sure my 5k was around 25:00 at some point last year [if not higher] year before that something like 30:00 [I hope to crack 20:00 next year/comeatmebro]
then again maybe the reason it took me so damn long to improve is because I have no idea what I'm doing and just go out and yog ~98% of the time.
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#8471613 - 12/09/15 04:14 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15463
Loc: San Jose, Ca, USA
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I wouldnt do 7 days a week, you need a rest day. Pussy.  I only say every day because we're talking very short distances and OP is looking for a crash course to glory. 2 months isn't a whole lotta time if he wants to kick some ass.
If I didnt have to do 90% of my runs before 6am I would do 7 days a week probably, but I need at least one day a week to sleep in.
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#8473104 - 12/10/15 08:23 PM
Re: Running/Cardio Thread
[Re: AE_Racer]
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SJP0tato
Member
Registered: 10/13/01
Posts: 814
Loc: Gilbert, Az
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Late/boring race update:
On a semi-whim, I did the Scottsdale Hot Chocolate 15k with some friends this past weekend.
It's mostly a fufu running event, but friends invited me, so who was I to say no?
I was in the first corral, but missed the announcement that they were starting, so I had to cram into the very back at the last second. After the race started I stood there not moving long enough that I started to wonder if I'd gotten into the 2nd corral somehow, but after almost a minute we finally got started and I began the battle through the hordes.
The first 1/4 mile or so was a slow shuffle as I squeezed past people, sometimes running in the gravel/gutter/curb. Anything to get by the crowd. Things finally started getting a little better around the 1/2 mile mark, and I tried to settle into my pace (I figured 6:35-6:40 would be good). I wasn't looking to kill myself, just put in a solid effort.
Just as I started to speed up, I realized I'd made a horrible mistake: In the wait before the race I had thought "man I sure laced up my shoes tight", so I untied the double knots, loosened them a bit, then re-double knotted.
Well it turns out I'd gone too far, as I could feel my feet rubbing. Since they were both double knotted I knew it'd be at least a 1-2 min stop to re-tighten, so I said f-it and kept going consequences be damned.
Miles 1-4: 6:54, 6:47, 6:54, 6:48
Around mile 5 I realized I needed to pick it up some, so I just started focusing on reeling people in and picking them off. I laughed at every "aid station" where they were giving out marshmallows and hot chocolate along with the water/gatorade.
Miles 5-8: 6:39, 6:36, 6:37, 6:44
It was starting to get pretty warm by this time, but I did my best to speed things up for the last mile. The runners had thinned out quite a bit by this time, I only saw a few people maybe 1/4 mile ahead of me after mile 7.5 or so.
Miles 9-9.4: 6:36, 3:14
Turned out to be good enough for a 1:02:28 chip time finish, which worked out to 31/2915. Not too shabby overall. About 10 seconds after I stopped, I remember thinking "Why does it feel like my feet are on fire?".
I wound up with the biggest/worst blisters of my running career: 4-5 small/med ones, and one larger 2.5" diameter one directly in the center-bottom of my foot. Good times. 
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#8473238 - 12/10/15 10:31 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 34049
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^sick pace bro
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#8473544 - 12/11/15 09:22 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11402
Loc: The OC
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Good luck! 
Nice race report SJP0tato - solid times! 
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#8476380 - 12/14/15 10:59 AM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11402
Loc: The OC
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Sounds like the consistent runs are paying off. Nice job!
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#8477150 - 12/14/15 09:06 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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SJP0tato
Member
Registered: 10/13/01
Posts: 814
Loc: Gilbert, Az
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Finished 6/114 overall and 2/13 in my AG.
Solid run!
When you finish in the top 1-3 in your AG, do they tell you right at the finish, or do you just find out when you look up the results later at home?
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#8477314 - 12/15/15 12:23 AM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 34049
Loc: State, Country, etc.
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Funny, I didnt hear #1,782 overall being called out when I finished in San Jose
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#8477557 - 12/15/15 09:43 AM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Sir Ironpool
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
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Finished 6/114 overall and 2/13 in my AG. Solid run! When you finish in the top 1-3 in your AG, do they tell you right at the finish, or do you just find out when you look up the results later at home?
Yeah, this was a smaller race so the RD was standing at the finish line updating a results board every 10 minutes so I found out pretty quickly. He just handed me my "award."
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#8477804 - 12/15/15 12:01 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15463
Loc: San Jose, Ca, USA
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Funny, I didnt hear #1,782 overall being called out when I finished in San Jose
you didnt wait long enough bro.
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#8477990 - 12/15/15 02:26 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11402
Loc: The OC
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Jebus Chris you are a beast. Nicely done.
Another week down with marathon training. Missed last Monday's run but got in 6 moderate miles Weds and another 6 Friday. Followed that with a 20 miler on Saturday. Paced the Run Club @ 10:30/mi for the first 14 then kicked it up to 9:15/mi the last 6.
I am definitely feeling "the wall" past mile 17-18 which for me is a little disappointing. I am taking a few sips of water every mile, a gel every 4-6, and an occasional salt tab past mile 14. I have another 4-6 weeks to experiment with fuel and speed. Hoping things improve.
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8478033 - 12/15/15 02:56 PM
Re: Running/Cardio Thread
[Re: Design]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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If you're hitting the wall at 17-18 why not add more energy? Obviously everyone is different but for 20+ mile runs I take 3 ClifBlox every 3 miles and drink however much. Never use salt tabs myself, but that's just me. I even use Tailwind sometimes on top of the ClifBlox. I'd say up the energy you take in to see if that helps. Training runs are all experiments.
In any case, keep it up!
I've been slow since all my long training for Javelina, I have done 3 half marathons since and the last one was on trails in 1:55, was pretty happy with that. I even fell during that race for the first time on trails! Was lucky I basically fell into dirt/sand and scraped my elbow a little bit and that was it, was down and up in like 3 seconds, lol.
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#8478155 - 12/15/15 04:19 PM
Re: Running/Cardio Thread
[Re: Design]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15463
Loc: San Jose, Ca, USA
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Jebus Chris you are a beast. Nicely done. Another week down with marathon training. Missed last Monday's run but got in 6 moderate miles Weds and another 6 Friday. Followed that with a 20 miler on Saturday. Paced the Run Club @ 10:30/mi for the first 14 then kicked it up to 9:15/mi the last 6. I am definitely feeling "the wall" past mile 17-18 which for me is a little disappointing. I am taking a few sips of water every mile, a gel every 4-6, and an occasional salt tab past mile 14. I have another 4-6 weeks to experiment with fuel and speed. Hoping things improve.
Hit the wall and then bend it over and fuck it and make it your bitch. Seriously though, nothing wrong with bonking during training.
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#8479306 - 12/16/15 12:04 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11402
Loc: The OC
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Thanks guys. I will be embracing Saturday's run with open arms.
Training calls for 12, I'll probably kick it up to 15 or more. Probably do 6-10 the day before.
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Moderator: Silock, Professor Paki
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j/k, great run. Also whats up with the sandals dude
