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#8467873 - 12/07/15 03:27 AM Re: Running/Cardio Thread [Re: Design]
Design Offline
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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]
schtickaz.ai Offline
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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]
Design Offline
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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]
schtickaz.ai Offline
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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]
Sir Ironpool Offline
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Registered: 03/12/01
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Somebody's getting faster. /HappyGilmore

\:D

Nice work Kent...that's some serious work you're putting in. I see a BQ in your not too distant future.


 Originally Posted By: Design
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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#8470970 - 12/09/15 10:05 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
AE_Racer Offline
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Have ~2 months to do my best 2 mile time.. Required to be under 17 min flat.

Some background.. I tell myself every year that ill continue running so I dont have to work so hard to get back to where I need to be but it never works out. Laziness prevails. So I havent really ran since last march. Started last week doing my usual which is a slow mile to mile and a half just to get my legs back into things without hurting myself.

I'd really like to step my time up as it helps towards promotion. Im usually in the low 16 min range after ~2 months of training but obviously I dont have a clue what im doing. I feel super dumb asking this when you guys are doing 8-9 min/mi for tens of miles but any advice?
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#8471063 - 12/09/15 11:23 AM Re: Running/Cardio Thread [Re: AE_Racer]
Sir Ironpool Offline
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If you want to run fast, you have to train fast. Run every day of the week, make two of those workouts a "speed" workout and run as hard as you can. Keep the speed workouts under your 2 mile goal distance, but make the other runs in the 3-5 mile range. Then go crush some dreams. \:D

Edited by Mrs. Ironmom (12/09/15 11:26 AM)
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#8471134 - 12/09/15 11:52 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
AE_Racer Offline
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Makes sense.. So run 7 days a week? That sounds... Horrible (I usually do mon, wed, fri). Will try it out tho.
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#8471165 - 12/09/15 12:02 PM Re: Running/Cardio Thread [Re: AE_Racer]
Ampsman in Extremis Offline
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I wouldnt do 7 days a week, you need a rest day.
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#8471201 - 12/09/15 12:17 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
schtickaz.ai Offline
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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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#8471381 - 12/09/15 01:57 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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 Originally Posted By: ampsman
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. \:D
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#8471613 - 12/09/15 04:14 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
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 Originally Posted By: Mrs. Ironmom
 Originally Posted By: ampsman
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. \:D



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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#8471709 - 12/09/15 06:01 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
AE_Racer Offline
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 Originally Posted By: Mrs. Ironmom
 Originally Posted By: ampsman
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. \:D


Ill be happy if I make sub 17 min, but I felt like 2-3 months is an awful long time to only get to that speed.. I guess not. Its just real discouraging when people you know show up, havent done shit for exercise all year and bust out a 15min 2 mile. Such bs

Ill do some speed runs and step up my days a week, maybe 4-5.. I just dont see myself having the ambition to run every day. I want it but not that bad. FWIW im 6'2", 185lbs, no fucks given on diet (until the week of the test). I usually lose 5-10lbs during this running period so im sure that helps with speed too. Now to work on the pushups
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#8473104 - 12/10/15 08:23 PM Re: Running/Cardio Thread [Re: AE_Racer]
SJP0tato Offline
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Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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]
schtickaz.ai Offline
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^sick pace bro
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#8473261 - 12/10/15 11:22 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Sir Ironpool Offline
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Amazing how quickly blisters can pop up with even the slightest of changes. I have multiple pairs of shoes that I can run 30 miles in sock less a snot get a single blister. Use a new brand of socks on a 5 miler....boom, blister.


Oh yeah, and nice run! It's been so long that I've done anything short/fast and flat that sub 7 pace seems kind of daunting. I need to start doing it more often.



I'm racing the Malibu Canyon 25k on Saturday morning. Same course (but a single loop, and reverse direction) as the Bulldog 50k I did back in August. I'm looking forward to hammering it as hard as I can since I don't have to save anything for a second loop. Still has 3k feet of vert with almost all of it in one big climb from 4-14k, then all downhill from there. Did the first loop of Bulldog in 2:30, but the climb is tougher in that direction...so I'm shooting for somewhere between 2:10 and 2:15.
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#8473544 - 12/11/15 09:22 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Registered: 12/11/02
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Good luck!

Nice race report SJP0tato - solid times!
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#8475968 - 12/13/15 07:40 PM Re: Running/Cardio Thread [Re: Design]
stickaz_old Offline
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negative split my LSR today into a new half-PR [wewt!], I went 1:57:38 on the much-flatter SJ RnR course as my prior PR

the whole first 5k I was being dumped on w/rain and was just looking to hold around 9:00 for the whole trail run. changed my mind when it cleared up

check out that neg-split ramp #nailed_it
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#8476380 - 12/14/15 10:59 AM Re: Running/Cardio Thread [Re: stickaz_old]
Design Offline
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Sounds like the consistent runs are paying off. Nice job!
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#8476433 - 12/14/15 11:29 AM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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Had a good race on Saturday in the Malibu mountains. Ran it hard from start to finish...carried one bottle and made zero aid station stops. Spent the whole race chasing a dude in sandals but couldn't quite catch him, lol. Finished 6/114 overall and 2/13 in my AG.

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#8476508 - 12/14/15 12:14 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
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Nice dude!! Thats a super solid time!!
I've been doing the same thing in these short races, one 22oz bottle and just hammer.
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#8476630 - 12/14/15 01:34 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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I was breathing too hard to drink much anyways, lol.
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#8476681 - 12/14/15 02:02 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
schtickaz.ai Offline
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happy to notice that my half-pace [flat] is just baaarely faster than your cliff-climbing pace j/k, great run. Also whats up with the sandals dude
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#8476815 - 12/14/15 03:21 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Sir Ironpool Offline
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They were the tahuarama style Luna sandals. It was pretty awesome to see actually. I was hammering the rough downhill stuff in my 6" cushioned Altra's and I didn't put any time on him. That's impressing in "shoes" that offer zero protection other than directly under the sole.
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#8477150 - 12/14/15 09:06 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
SJP0tato Offline
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Registered: 10/13/01
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 Originally Posted By: Mrs. Ironmom
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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#8477211 - 12/14/15 10:15 PM Re: Running/Cardio Thread [Re: SJP0tato]
Ampsman in Extremis Offline
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They usually post results as runners finish.
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#8477314 - 12/15/15 12:23 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
schtickaz.ai Offline
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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]
Sir Ironpool Offline
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 Originally Posted By: SJP0tato
 Originally Posted By: Mrs. Ironmom
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]
Ampsman in Extremis Offline
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 Originally Posted By: stickaz_duex
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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#8477976 - 12/15/15 02:15 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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 Originally Posted By: ampsman
 Originally Posted By: stickaz_duex
Funny, I didnt hear #1,782 overall being called out when I finished in San Jose


the RD didnt want to wait around that long bro.


\:D
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#8477990 - 12/15/15 02:26 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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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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#8478033 - 12/15/15 02:56 PM Re: Running/Cardio Thread [Re: Design]
Lividentity Online   mad
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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]
Ampsman in Extremis Offline
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 Originally Posted By: Design
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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#8478164 - 12/15/15 04:25 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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I'm starting to think that the whole bonk thing is way more mental than it gets credit for. The Azusa Canyon marathon was the first time I basically said "fuck you" to feeling like shit at mile 20, and instead embraced the pain and put the hammer down. I might be more proud of the last 5 or 6 miles of that race than any other miles I've ever ran.

Of course in training that's a lot harder to do and some extra calories or hydration will likely help...but it's all a part of the experience. Can't have the awesome runs without the crappy ones.
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#8479306 - 12/16/15 12:04 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Loc: The OC
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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