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#5731498 - 08/10/11 09:11 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
mrbeefhead
Unregistered



i've been super busy, so no time to post either.

started working with a trainer to try and get my running and my weight under control. So far I am a month in and feeling pretty good, but the approach is very different than I am used to.

I'm running my training runs a LOT slower than I used to. My fast runs are clocking in at 9:30 per mile, my long runs are 10:30-11, and my recovery runs are 11 and above. So far we've only been doing run and strength building programs, and next week we switch to key run workouts and only core work for strength.

this is what they had me do for strength 2x a week, three rounds with a 3min break in between. Reps are listed in order:

leg press 4,6,8
seated row 5,7,9
then these three each time, 12 times - back extension, pushups, situps
lat pull down 6,8,10
squat on the smith machine 3,5,7
hamstring curls 5,7,9
leg extension 6,8,10

I have never really done weights, so it was a lot to get used to, but in the 4 weeks of doing it i feel like I got some serious improvements.

I know you strong bitches will laugh at my weights, but I went from 250# to 340# on the leg press, 70# to 110# on the seated row, 100# to 130# on the lat pull down, 65# to 140# on the squat, 40# to 85# on the hamstring curls (hardest of all of them) and 55# to 85# on the leg extension.

The hamstring curls I was doing both legs at once, the leg extensions I'd do single leg - not really sure if I was doing that right.

Next week switches to three rounds of this, twice a week:

- Bicycle Crunch
• X 12 right
• X 12 left
• X 12 middle
- Superman or back extension X 12
- Planks
• Work up to 1:00 right
• Work up to 1:00 left
• Work up to 1:00 middle


and we switch to tempo runs and hill bounding plus the long weekend run.

it's been good so far, but it's a huge shift in planning and execution - I used to do my exercise (just running) at lunch, now I have to get up early and hit the gym to work it in, which I think I'm getting used to now.

and the pants are starting to fit better now.


targeting two races in the fall - the BAA half in October (which I need to raise money for, so keep your eyes open for my post) and a NH Half in November.

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#5731579 - 08/10/11 09:49 AM Re: Running/Cardio Thread [Re: ]
WNDYCTYone Offline
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Registered: 12/03/02
Posts: 47646
Loc: CHICAGO
Ran for the first time in three weeks. 8.06 miles @ 7:59 pace. I've been around 5-6 miles @ a 7:20 pace before that, but I need to be more consistent with the running. I'll run 20+ miles a week for a couple weeks, then go a month of no running, lol. Need to stop doing that.
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#5735614 - 08/11/11 09:12 PM Re: Running/Cardio Thread [Re: WNDYCTYone]
lessthanmike Offline
Major Member


Registered: 09/01/03
Posts: 1486
Loc: Cleveland, Ohio
Still training, I've done a few Tri's and Du's as part of my training for a half ironman in Sept.

Maumee Bay Sprint Du---First 5k-21:45 23k bike-41:46 2nd 5k-24:25
Overall not a bad race just real hot and absolutely no shade. Good enough for 3rd in my age group and 6th overall.

Fairport Harbor Sprint Tri--Swim 15:58 20k bike 37:27 5k run 20:48
My swim sucked at this race but my legs felt great on the run.

Greater Cleveland Tri (Olympic)1200yd Swim 24:17 23mi Bike 1:14:42 10k run 52:29

Other than the races I still train almost everyday.
Hard bricks (25mi bike-6mi run)on Mondays.
Open water swim on Tuesdays.
Easy brick (17mi bike 3mi run)Wednesdays.
Thursdays I alternate between swimming or 10 mile trail runs.
Fridays I usually take off.
Sat morning are group rides about 30 miles.
Sundays I try to not train at all.
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#5736795 - 08/12/11 12:35 PM Re: Running/Cardio Thread [Re: lessthanmike]
Sir Ironpool Offline
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
Good job guys...way to keep it up.


I had a rough time post-Ironman letting my knee heal....I was fine otherwise after 5 days and I really wanted to train...my body was telling me otherwise, lol.


The plan for the next few months is pretty basic:
Lay down some serious run mileage in the next two weeks, then take a couple day taper before the marathon on the 28th.
After that I'll probably need a few days to recover, but then it's a 2.5 month countdown to Ironman Arizona in November. I plan to keep my running pretty high volume, and I'm guessing 90% of my bike training will be on the trainer. I had good results with my 7 days a week on the bike (4x20 miles, 3x40miles), but I have every intention of getting on the low end of the 1:00-1:10 swim time...which means lots of time in the pool. \:\)
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#5739769 - 08/14/11 10:43 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Cheesegoggles Offline
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Registered: 07/10/08
Posts: 19073
Loc: Here
Wife and I just finished the half in Chicago. It was cool and overcast, and the course is pretty flat. Except for a little bit of rain it was pretty much perfect conditions.

We finished in about 2:15. Not bad for 18 weeks pregnant, taking it easy while running and walking about 45 minutes of it.

We have another half at home in November which I am half tempted to do myself and see if I can get under 2 hours. Haven't decided yet.

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#5742590 - 08/15/11 07:01 PM Re: Running/Cardio Thread [Re: Cheesegoggles]
Sir Ironpool Offline
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
Nice job man....it's awesome having a wife who doesn't use pregnancy as an excuse to balloon up like a whale, eh? \:\)



Pretty stoked that I was able to hit 50 running miles this past week. Going for about the same this week, then about half that the week of the marathon.

I've also ran the last 9 days straight and have only missed 2 days this month so far.
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#5747215 - 08/17/11 05:50 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
MIGHTYWhiteDSM520 Offline
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Registered: 12/02/01
Posts: 14680
Thought I'd join this thread. I've never been a runner but I'm working hard and for the first time in my life I'm trying to take running seriously. I enjoy it and really really enjoy improving personal records

In the past few months I've shed quite a bit of time off my 3 mile time.
My previous best was 24:59 which was about 3 years old.
Earlier this summer I hit 24:44
Last month I hit 23:39
And just last friday I have a new personal best 22:26

These are all treadmill runs at the gym. In between these I'm usually doing warmup runs before a workout or running outdoors through neighborhoods for varying distances not always pushing real hard. I have a goal to get my time to 19:xx before the end of the year. I'm so stoked that it seems within reach because I never ever would have thought it was a possibility for me.
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#5749627 - 08/18/11 07:08 PM Re: Running/Cardio Thread [Re: MIGHTYWhiteDSM520]
Sir Ironpool Offline
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
Nice job man....and welcome to our world. \:D


After months of almost all long runs, I ran to the pool to do my swim workout and did the 5k in 21:00 flat. I was so stoked on that. The last 5K I'd done (years before) my best was high 23's. Pretty sure at this point I could hit 20:30.
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#5750271 - 08/19/11 02:31 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
MIGHTYWhiteDSM520 Offline
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Registered: 12/02/01
Posts: 14680
Nice dude. I bet a 5k feels like you're walking to your mailbox at this point. I need to get used to longer distances. I'd like to complete a half marathon at some point. Hopefully before January since I'm registered for a Tough Mudder which at 12 miles is almost a half already.
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#5754269 - 08/21/11 11:02 AM Re: Running/Cardio Thread [Re: MIGHTYWhiteDSM520]
A S D Offline
Sr Member


Registered: 01/07/02
Posts: 1060
Loc: WV
Ran a half marathon yesterday on a pretty hilly course. I finished in 1:38:35. Took about 2.5 minutes off of my previous personal record. Pretty happy with my time.

I've got my first full in October. Shooting for 3:30 there.

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#5754852 - 08/21/11 06:44 PM Re: Running/Cardio Thread [Re: A S D]
Sir Ironpool Offline
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
 Originally Posted By: A S D
Ran a half marathon yesterday on a pretty hilly course. I finished in 1:38:35. Took about 2.5 minutes off of my previous personal record. Pretty happy with my time.

I've got my first full in October. Shooting for 3:30 there.

Very nice man....that's a quick pace. My half PR is 1:42, but that was month and several hundred miles ago, so I'd like to think I could go sub 1:40 if I were to do one right now. Good luck in your full...I'm 6 days out from mine....getting a little nervous.
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#5755690 - 08/22/11 10:13 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Back 5 Offline
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Registered: 09/16/03
Posts: 18123
Loc: CA
Once I can start running again, in October, I will attempt some runs on the treadmill...but I always get terrible shin splints on the treadmill. I suppose my gait is all messed up and I heel strike too much.

Can't figure it out. I can run no problem on the road but as soon as I get on the treadmill my shins explode within minutes.
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If at first you do succeed, try something harder.
When you do things right, people won't be sure you've done anything at all.

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#5755819 - 08/22/11 11:15 AM Re: Running/Cardio Thread [Re: Back 5]
mrbeefhead
Unregistered



 Originally Posted By: Back 5
Once I can start running again, in October, I will attempt some runs on the treadmill...but I always get terrible shin splints on the treadmill. I suppose my gait is all messed up and I heel strike too much.

Can't figure it out. I can run no problem on the road but as soon as I get on the treadmill my shins explode within minutes.


raise the incline to .5 or 1

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#5759112 - 08/23/11 03:10 PM Re: Running/Cardio Thread [Re: ]
Lewis Offline
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Registered: 12/14/05
Posts: 18385
Loc: IA
Running a hilly course 5k run this weekend, shooting for a 7:00ish pace.
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#5759154 - 08/23/11 03:25 PM Re: Running/Cardio Thread [Re: Lewis]
mrbeefhead
Unregistered



 Originally Posted By: Napalm's Bitch
Running a hilly course 5k run this weekend, shooting for a 7:00ish pace.


that's 2:15min/mile! You're like a super-Kenyan!!

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#5759266 - 08/23/11 03:53 PM Re: Running/Cardio Thread [Re: ]
Lewis Offline
Post Master Supreme


Registered: 12/14/05
Posts: 18385
Loc: IA
 Originally Posted By: mrbeefhead
 Originally Posted By: Napalm's Bitch
Running a hilly course 5k run this weekend, shooting for a 7:00ish pace.


that's 2:15min/mile! You're like a super-Kenyan!!

Pace not time smart one.
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#5759790 - 08/23/11 07:12 PM Re: Running/Cardio Thread [Re: Lewis]
mrbeefhead
Unregistered



 Originally Posted By: Napalm's Bitch
 Originally Posted By: mrbeefhead
 Originally Posted By: Napalm's Bitch
Running a hilly course 5k run this weekend, shooting for a 7:00ish pace.


that's 2:15min/mile! You're like a super-Kenyan!!

Pace not time smart one.


nice ninja edit

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#5760965 - 08/24/11 10:21 AM Re: Running/Cardio Thread [Re: ]
WNDYCTYone Offline
Post Master Supreme


Registered: 12/03/02
Posts: 47646
Loc: CHICAGO
9.18 miles at 8:04 pace followed by a 5 mile run at 7:34 pace two days later. Need to run today to keep it consistent.
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#5821586 - 09/24/11 08:02 PM Re: Running/Cardio Thread [Re: WNDYCTYone]
lessthanmike Offline
Major Member


Registered: 09/01/03
Posts: 1486
Loc: Cleveland, Ohio
So I did the Akron Marathon today. The course was rough never really a flat spot, and it seemed I was running more up than down. Not exactly how I wanted to finish but it's over. I was shooting for a 3:45 but was getting pretty sore around mile 19.

3.5mi. 0:28:11
9.2mi. 1:15:58
15.5mi. 2:08:59
18.3mi. 2:35:19
26.2mi. 4:00:09
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#5821620 - 09/24/11 08:21 PM Re: Running/Cardio Thread [Re: lessthanmike]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
Nice job man...4 hours is nothing to be bummed about. That mile 19 is a bitch, ain't it?
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#5835040 - 10/01/11 10:51 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
September totals:

Swim: 7800 yards

Bike: 520 miles

Run: 165.2 miles
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#5883272 - 10/25/11 10:12 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
MIGHTYWhiteDSM520 Offline
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Registered: 12/02/01
Posts: 14680
Registered for my first marathon last night. Rock N Roll series in New Orleans. 19 weeks out. Though I've already been running a ton I officially begin my training schedule 1 week from today.

I've never ran more than 10 miles. Excitement is tentative. lol.
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#5883610 - 10/25/11 12:18 PM Re: Running/Cardio Thread [Re: MIGHTYWhiteDSM520]
micah Offline
Tight Knit Marriage
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Registered: 08/24/01
Posts: 31033
Loc: Columbia, SC
 Originally Posted By: WhiteDSM520
Registered for my first marathon last night. Rock N Roll series in New Orleans. 19 weeks out. Though I've already been running a ton I officially begin my training schedule 1 week from today.

I've never ran more than 10 miles. Excitement is tentative. lol.

Kelly and I were coming from a ~25mpw base and a max of a half marathon when we signed up for Savannah rock and roll (a week and a half away) - that was about 20 weeks ago. It's been a bit of a nightmare if I'm being honest. With all the ramping up of mileage - you're always sore when you're doing your long runs. I don't even like running right now; it's like its a job.

I have also had a bit of a tough time figuring out fueling during the run. In the end, taking chews helps, but the most important thing for me was taking electrolytes. On my first 18 mile run I just took a serving of chews and a shit ton of water, and as soon as I stopped, I had about 20 minutes of literally the worst pain I've ever experienced in the form of horrible calf cramps. So on my 20 I took a Nuun before and one during along with a shitload of G2 - and no other sugar - and it was all good.

I presume it'll all be worth it when I'm drinking away any remnants of my memories of the race 12 in Savannah. Looking forward to returning to being a 5k and 10k runner.

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#5883978 - 10/25/11 02:35 PM Re: Running/Cardio Thread [Re: micah]
Sir Ironpool Offline
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Registered: 03/12/01
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Loc: Long Beach, CA
Good luck man....and congrats on registering. What's your goal?

I'm starting to think beyond the Ironman next month and signing up for the LA marathon in the spring.
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#5884055 - 10/25/11 02:55 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
mrbeefhead
Unregistered



I might try a full marathon next spring.
I'm scared though.

VT City Marathon memorial day weekend.

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#5884183 - 10/25/11 03:40 PM Re: Running/Cardio Thread [Re: ]
MIGHTYWhiteDSM520 Offline
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Registered: 12/02/01
Posts: 14680
Micah, what training schedule have you been following? I picked up one from HalHigdon.com. Someone recommended that site on here (don't remember who or what thread) and it seems to be a popular choice. In-race fueling is also a big concern of mine. But there are a lot of double digit milage days where I can play around with that and figure it out. I'd also like to say thank you, your words are very inspiring. lol

Seρor Madre - I was talking about this with a friend after I registered yesterday. I think it's important to set a goal time, but I really have no idea what to set it at. I think once I get a few weeks of regimented disciplined training under my belt I'll be in a better position to set a goal. After a little googling, 4hrs seems to be a common goal though. Guess I can start there and adjust it.
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#5884961 - 10/25/11 09:12 PM Re: Running/Cardio Thread [Re: MIGHTYWhiteDSM520]
micah Offline
Tight Knit Marriage
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Registered: 08/24/01
Posts: 31033
Loc: Columbia, SC
It was a 'beginner' plan from Runner's World that Kelly found, but it's not up for free anymore. It's a lot of shorter weekly runs and then it starts to pick up long runs on Sunday ranging from 10 miles and tapering up to 20.

You're already signed up for the marathon so it's not like I'm gonna talk you out of it \:\) I'm just saying that it's going to feel a bit like a job. On the upside, a 13 mile run seems like a walk in the park to me now. I'm sure if I had more time to taper it wouldn't be such a struggle but I tapered, and you're gonna be, tapering up real fast, and it's gonna be a chore.

Just keep an eye on the leg cramps. If you face mild ones after your 10s, nip them in the damn bud before you end up rolling around moaning in the middle of a public park! I like the nuun tabs myself since they offer electrolytes with no sugar but everyone's needs and tastes are different.

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#5885005 - 10/25/11 09:31 PM Re: Running/Cardio Thread [Re: micah]
Duc Offline
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Registered: 06/20/03
Posts: 35382
Loc: MD
back to running

last week i ran a 6/4/8 (m/w/f)

this week, 4/6/8 and then trying for 10 on next friday (4/4/10)
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#5885600 - 10/26/11 07:41 AM Re: Running/Cardio Thread [Re: micah]
Cheesegoggles Offline
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Registered: 07/10/08
Posts: 19073
Loc: Here
 Originally Posted By: micah

Kelly and I were coming from a ~25mpw base and a max of a half marathon when we signed up for Savannah rock and roll (a week and a half away) - that was about 20 weeks ago.

I'll be interested in what you think of the marathon in Savannah. My wife and I are thinking of doing this one next year. It would be her third full and my first.

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#5885845 - 10/26/11 10:07 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
micah Offline
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Registered: 08/24/01
Posts: 31033
Loc: Columbia, SC
I'll have an abbreviated, drunken report and then a full, sober one!

I like that it's very flat. I do most of my training in hills and trails but for a marathon, I figure if it's flat I can just keep putting one foot in front of the other and think about beer until it's over.

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#5910349 - 11/05/11 03:53 PM Re: Running/Cardio Thread [Re: micah]
micah Offline
Tight Knit Marriage
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Registered: 08/24/01
Posts: 31033
Loc: Columbia, SC
Abbreviated drunken report from Tybee Island, GA.

A lot of miles of the course are on raised highways. No crowd support, and long hills as it goes up and over crossroads. Not big hills, but they came late in the race and it was a bit tough.

I kept up with the 3:30 pace guy until mile 16, and then I just had to drop back. Really started to crap out after that - some was maybe lack of training (I'm an 80 mile a month runner) and some was not paying attention to taking enough salt.

One other weird thing - when I finished, I felt WEIRD. It wasn't a high, unfortunately. It was just a wave of (without-cause) emotion. I cried a little and if I had been by myself I would have just up and sobbed. I wasn't sad about anything. Strange.

Cliff notes: 3:46:29, which I would have liked to do better but nor am I going to complain about it. Also, NEVER AGAIN. This kind of thing's not my bag, baby.

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#5910489 - 11/05/11 06:03 PM Re: Running/Cardio Thread [Re: micah]
MIGHTYWhiteDSM520 Offline
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Registered: 12/02/01
Posts: 14680
Congrats man. In my book that's a damn good time. I hope get as close to 4:00 when I do mine in March. Looking forward to your longer report.
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#5910523 - 11/05/11 06:39 PM Re: Running/Cardio Thread [Re: MIGHTYWhiteDSM520]
Sir Ironpool Offline
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
3:46 is good man....not as good as my 3:42, but still good.

I know how you feel though...I was just cruising at a 3:30 pace till 19 or so....then the wheels just started falling off. I kept thing "never again" and "why the fuck am I doing this when I could have stopped at 13.1 and had a good PR.". Took about a week of recovery before I knew I'd be doing another one.


What was weirdest for me was that I had NONE of those problems or thoughts during the Ironman. I never had a real down time and really enjoyed every second of it.
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#5911316 - 11/06/11 09:05 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
A S D Offline
Sr Member


Registered: 01/07/02
Posts: 1060
Loc: WV
Its been about 3 weeks since the marathon I ran in Columbus, and I thought I would finally get around to posting about it.

Race day weather was perfect, about 48 at the start and 55 at the finish, so no complaints there. The race started out great, went through the first half with no problems at all and at the pace I was shooting for (1:44:00). The next five miles were no problem either, but I could feel myself starting to wear down a little bit. Almost as soon as I passed the 18 mile mark, my knee started to kill me, and I knew exactly what it was, my IT band. I hadn't had problems with it in over 18 months and it had to flare up now. The last 8 miles of the marathon were a combination of running/walking/stretching. I don't think I was able to run any more than .25 miles at a time without having to stop and try to stretch out. It took everything I had in me to finish out the race and not quit entirely. I finished in 3:58:xx. Much, much slower than my goal of 3:30, but considering the circumstances, I was happy with it. After about 30 minutes of recovering and saying never again, I knew I would have to redeem myself in the spring. I'm in the process of trying to find another one to do and beat my goal of 3:30.

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#5912363 - 11/06/11 08:04 PM Re: Running/Cardio Thread [Re: A S D]
Sir Ironpool Offline
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
Nice job man. That IT band is a bitch, ain't it?
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