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#8520731 - 01/18/16 12:15 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Sir Ironpool Offline
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Slurpee at mile 39:


Running with my daughter Ava at mile 48 (she and my niece had a bake sale at the finish line,hence the apron lol)


Finish line with my dad on the right.


It's a major award!


Me and Pa:


Edited by Mrs. Ironmom (01/18/16 12:15 PM)
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#8520770 - 01/18/16 12:46 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Wow, well done Chris. Solid performance no doubt. I really like the whole mindset of the ultrarunning crowd. Competitive yet supportive.

Our friends live near mile 22 of the LA course and usually bring me snacks. Slurpee sounds really good. Thanks for the idea
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#8520829 - 01/18/16 01:41 PM Re: Running/Cardio Thread [Re: Design]
dirtyS13drifta
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That beard....


Impressive chris. Love how your whole family gets into it.

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#8521120 - 01/18/16 07:56 PM Re: Running/Cardio Thread [Re: ]
Lividentity Offline
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That's so fucking awesome you caught your Dad right at the end!

Great job man. Strava says you've done 145 miles this year already? Fuck me man that's nuts!

Love the beard, you need a new ridiculous laughing picture with that one at Javelina. :P

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#8521463 - 01/19/16 09:31 AM Re: Running/Cardio Thread [Re: Lividentity]
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Woohoo, fucking amazing Chris!! You're gonna crush it this year!! So stoked for AC!! And holy shit, thats awesome that your dad ran the marathon!
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#8521584 - 01/19/16 10:49 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer Offline
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 Originally Posted By: ampsman
Woohoo, fucking amazing Chris!! You're gonna crush it this year!! So stoked for AC!! And holy shit, thats awesome that your dad ran the marathon!


+1 to all of these things!

Way to rock socks, Chris
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#8521895 - 01/19/16 01:55 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Thanks guys....it's nice to get some support. At the finish line my wife congratulated me on being 4th place woman.
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#8522188 - 01/19/16 07:14 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
SJP0tato Offline
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Kickass PR Ironmom, well done all around on this one!
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#8524335 - 01/21/16 09:57 AM Re: Running/Cardio Thread [Re: SJP0tato]
2000SiRacer Offline
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In news from the other end of the spectrum, I ran 4 miles at 8:35 pace last night and my heart rate was a smooth 182 by the end

Sadly this was still encouraging enough for me to sign up for the Quad Rock 25 miler this morning. That race is mid-May, then nothing until early August and my focus race six weeks later in mid September.

If I can stay healthy and get in shape for the race in September Mr Ironmom has promised to fly out and rub my feet for me at aid stations #whatmotivatesyou
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#8524473 - 01/21/16 11:00 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
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lol
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#8524502 - 01/21/16 11:13 AM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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#cocktease #emptypromises #notholdingmybreath
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#8524533 - 01/21/16 11:31 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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 Originally Posted By: Mrs. Ironmom
#notholdingmybreath


#betterlearn #postracehotsprings
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#8529496 - 01/25/16 09:37 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
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1/2 marathon pr this weekend.
My coach told me to hold back the first half so I cruised and chatted with some dude and then picked it up the 2nd half. Pretty fun picking people off on the second loop. Miles 11 and 12 were super sloppy from all the foot traffic in the mud so it slowed me a bit. Course had about 600 feet of elevation.



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#8529500 - 01/25/16 09:43 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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Damn...nice dude! That fast on trails...I see you going way under 3 hours at Napa.

Official prediction: 2:57:30
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#8529503 - 01/25/16 09:46 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
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 Originally Posted By: Mrs. Ironmom
Damn...nice dude! That fast on trails...I see you going way under 3 hours at Napa.

Official prediction: 2:57:30




oh man, the idea of 2 sub 1:30 halfs scares the shit out of me.
Also, I think I'm more beat up after a month of marathon training then I am after an entire year on trails. Fuck.
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#8529628 - 01/25/16 11:07 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
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Nicely done. FAST!!
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#8529720 - 01/25/16 11:52 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
schtickaz.ai Offline
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fuck dude, thats fast bro


for me: 81 miles biked, 30.x miles run [including a speed day :o], and 2 pool workouts this week, and ~30m of swole time heh

heres my LSR from yesterday, my best effort at/around that distance. Basically mirrors my marathon goal pace but I did a 'easy' first 10 miles per the mcmillan guide and then picked it up a bit the last 10k. last mile was sub 8:00 /wewt /fast for me. Have no idea how I'm gonna go another 10 miles at this pace but I figure my best bet is to follow the beginner marathon guide that I've bastardized for someone on a tri schedule. Week 3 of 12 of [2] 12 week blocks pre first marathon.

It hurts to move today a bit \:D
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#8529830 - 01/25/16 12:58 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
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Nicely done Stickaz. I think the goal for all first time marathoners is to simply survive without getting injured lol. For a LSR, seems like a great time.
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#8529859 - 01/25/16 01:17 PM Re: Running/Cardio Thread [Re: Design]
schtickaz.ai Offline
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cool, thats plan B [or C, or D even] that I am open to discovering on/about mile 20 on race day \:D

I cant really imagine making it to mile 20 at/around 3:00 and then not being able to slug out a 1-hr 10k after. Oh wait yes I can imagine that lol, to date I havent run longer than 3 hr straight ever. Bad things happen after that
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#8538120 - 01/31/16 08:44 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
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slightly less aggressive LSR today, except I attempted a pretty solid hill [check the vert graph heh] for me anyways. Was shooting for 18 @ 9:30 pace and I got it GAP adjusted [my LSR pace from the McMillan pace guide]. Felt super easy through about 4-5, then I could tell I wasnt having a great day heh. Oh well, toughed it out

pretty happy with the distance. hopefully nobody needs me to go upstairs tomorrow at work...I'm taking the elevator

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#8538824 - 02/01/16 11:49 AM Re: Running/Cardio Thread [Re: schtickaz.ai]
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Good job man. Run looks solid!
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#8546125 - 02/06/16 06:22 PM Re: Running/Cardio Thread [Re: Design]
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4 weeks til marathon, did 13.1 at marathon pace. Ended up with a pr and felt really comfortable. Finished just under 1:28.
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#8546131 - 02/06/16 06:32 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
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#8547275 - 02/08/16 11:10 AM Re: Running/Cardio Thread [Re: stickaz_old]
Design Offline
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#8547505 - 02/08/16 02:18 PM Re: Running/Cardio Thread [Re: Design]
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because I inadvertently skipped my LSR yesterday, I will test my 5K PR on thursday in the dark on a HS track with a flashlight. Pre-emptive fuck you to anyone playing soccer still in the dark [you know who you are] that think it's funny to send balls my way every time I come around

goal isn't to crush it, just drop it a hair. Maybe go out on a 7:00 and see if I can follow with 6:55 and 6:50. Hey whatever a PR is a PR :p [that would have me at about 21:30 from my current 21:45]. Hopefully it's raining and miserable so that nobody is on it playing soccer actually

just to de-jinx myself: what normally happens is during mile 2 I nope it out of there and start doing 800 intervals
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#8547746 - 02/08/16 05:59 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
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Pretty happy to get a 70+ miles/10k ft vert week. Next race is Way Too Cool on 3/6. It'll be my 4th year running it (it was my first ultra) and I have high hopes of finally PR'ing the damn thing.
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#8548661 - 02/09/16 03:35 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
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Looks like LA Marathon this Sunday will be another hot one. Third straight year of upper 80s/low 90s.

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#8548707 - 02/09/16 03:54 PM Re: Running/Cardio Thread [Re: Design]
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Go get some Kent!
I was thinking of going up and spectating the trials on Saturday, but then I saw it would be live on NBC...so I'll be watching from my couch instead.
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#8549142 - 02/09/16 10:57 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
SJP0tato Offline
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 Originally Posted By: Mrs. Ironmom
Pretty happy to get a 70+ miles/10k ft vert week.


What's your typical week look like in the ~70/wk range?
I've been topping out around the mid/upper 50's this last training cycle and the 6-weeks in-between races.

I think once this one's done I'm going to work on upping my mileage to the 70's range and see if that helps with the next half I have tentatively planned for June (San Diego RnR-Half).

This is my last hard week before the race, and it looks something like:
M: 9, Tue: 11, Wed: 6, Thur: 5, Fri: 10, Sat: 18

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#8549329 - 02/10/16 08:49 AM Re: Running/Cardio Thread [Re: SJP0tato]
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Last week was:
(Rounding down)
11, 15, 10, 11, 10, 5, 7.

I'm not following a plan of any kind, just trying to extend each run by a mile or a few beyond what's comfortable. My goal is to build up some good solid base mileage this month and next, ease off in April, then ramp back up for May June and July with 80 mile weeks to prepare for Angeles Crest first weekend in August.
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#8549376 - 02/10/16 09:29 AM Re: Running/Cardio Thread [Re: SJP0tato]
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 Originally Posted By: SJP0tato
 Originally Posted By: Mrs. Ironmom
Pretty happy to get a 70+ miles/10k ft vert week.


What's your typical week look like in the ~70/wk range?
I've been topping out around the mid/upper 50's this last training cycle and the 6-weeks in-between races.

I think once this one's done I'm going to work on upping my mileage to the 70's range and see if that helps with the next half I have tentatively planned for June (San Diego RnR-Half).

This is my last hard week before the race, and it looks something like:
M: 9, Tue: 11, Wed: 6, Thur: 5, Fri: 10, Sat: 18


I wouldnt add miles just for the sake of miles, especially for a half. I just ran a 1:28 half in training (with about 400 feet vert)pretty comfortably and havent ran more than 55 a week. The 2 big things for me have been #1 hitting my weekly workouts fucking hard, for example 8x3min @ 5k with 2min rest or 10x1 min hard and #2 recovery runs super easy, not fucking moderate bitch...fucking easy as shit. I have been running mine at like 8:30-9min pace. I think this is a big mistake that lots of people make and I used to make also.
Also, fuck the "LSD" shit, do long runs moderate.
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#8549437 - 02/10/16 10:16 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer Offline
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 Originally Posted By: ampsman
 Originally Posted By: SJP0tato
 Originally Posted By: Mrs. Ironmom
Pretty happy to get a 70+ miles/10k ft vert week.


What's your typical week look like in the ~70/wk range?
I've been topping out around the mid/upper 50's this last training cycle and the 6-weeks in-between races.

I think once this one's done I'm going to work on upping my mileage to the 70's range and see if that helps with the next half I have tentatively planned for June (San Diego RnR-Half).

This is my last hard week before the race, and it looks something like:
M: 9, Tue: 11, Wed: 6, Thur: 5, Fri: 10, Sat: 18


I wouldnt add miles just for the sake of miles, especially for a half. I just ran a 1:28 half in training (with about 400 feet vert)pretty comfortably and havent ran more than 55 a week. The 2 big things for me have been #1 hitting my weekly workouts fucking hard, for example 8x3min @ 5k with 2min rest or 10x1 min hard and #2 recovery runs super easy, not fucking moderate bitch...fucking easy as shit. I have been running mine at like 8:30-9min pace. I think this is a big mistake that lots of people make and I used to make also.
Also, fuck the "LSD" shit, do long runs moderate.


BLASPHEMY!
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#8549470 - 02/10/16 10:29 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Offline
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 Originally Posted By: 2000SiRacer
 Originally Posted By: ampsman
 Originally Posted By: SJP0tato
 Originally Posted By: Mrs. Ironmom
Pretty happy to get a 70+ miles/10k ft vert week.


What's your typical week look like in the ~70/wk range?
I've been topping out around the mid/upper 50's this last training cycle and the 6-weeks in-between races.

I think once this one's done I'm going to work on upping my mileage to the 70's range and see if that helps with the next half I have tentatively planned for June (San Diego RnR-Half).

This is my last hard week before the race, and it looks something like:
M: 9, Tue: 11, Wed: 6, Thur: 5, Fri: 10, Sat: 18


I wouldnt add miles just for the sake of miles, especially for a half. I just ran a 1:28 half in training (with about 400 feet vert)pretty comfortably and havent ran more than 55 a week. The 2 big things for me have been #1 hitting my weekly workouts fucking hard, for example 8x3min @ 5k with 2min rest or 10x1 min hard and #2 recovery runs super easy, not fucking moderate bitch...fucking easy as shit. I have been running mine at like 8:30-9min pace. I think this is a big mistake that lots of people make and I used to make also.
Also, fuck the "LSD" shit, do long runs moderate.


BLASPHEMY!


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#8549534 - 02/10/16 10:51 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
schtickaz.ai Offline
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I think thats true because the normal rule 'elites' follow have around 80-110 mpw, since you're around 55 you need/should get more quality runs in right.

the 80/20 rule [80% moderate, 20% hard] was built around elites simply being able to recover while hitting high mileages no?

at least thats my understanding.

similarly, if you're going to do 5-10 mpw [*cough*] they might as well be lung-searing tabbata stuff
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#8549540 - 02/10/16 10:54 AM Re: Running/Cardio Thread [Re: schtickaz.ai]
Ampsman in Extremis Offline
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true dat.
people tend to go out and run every run at the same moderate pace and wonder why they dont improve. Do your hard shit hard and your easy shit easy and save moderate for the long stuff.*






*Disclaimer...I am not a coach and have no idea what I am talking about.
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