#7217043 - 08/05/13 02:11 PM
Re: Running/Cardio Thread
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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I've got a whole backlog of updates, but for now here's a Strava map of one my two all-time favorite routes from Boulder last year (the other being Sanitas). I always knew it was gnarly but the numbers surprised even me. I was in Boulder yesterday afternoon and had a chance to run it again so I've got a renewed curiosity in the route. http://www.strava.com/segments/green-mountain-via-amphitheater-saddle-8433141.9mi Distance 23.0% Avg Grade 5,796ft Lowest Elev 8,134ft Highest Elev 2,338ft Elev Difference   Even in my best shape last summer I'd be hiking most of this and it'd take ~48 minutes. The Sage Canadays and Krupicka's of the world are in the 28:30-29:30 range. Unreal. So this is more than Sanitas? I haven't been here yet...been taking it easy out around NCAR, myself. Sanitas is too much for my lardness. 
Oh yeah, it's an extra 1,000' of climbing over Sanitas. You should give it a shot though. There are more mellow routes to the top, the Amphi-Saddle Rock-Greenman is the steepest, but if you take Gregory to Greenman(I think?) it's much more gentle. Green is especially nice on hot, sunny days because you trade the killer views and exposure of Sanitas for tree cover 98% of the way up.
And if you start climbing it regularly you'll find your lardness disappears somewhere along the way
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#7217124 - 08/05/13 02:47 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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BobBarker
BobBarker
Unregistered
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Yeah, I just started running a regular easy 3 mile route around Boulder Reservoir/Coot Lake. That's all I can do for now, but already seeing progress in ability.
With my luck, I'll break myself on one of those trails. However, I did run a bit the other day through Bear Canyon...I found I concentrated less on how tired I was and if there were tough inclines and was able to keep going better than normal with some obstacles to negotiate. 
Also, I can definitely go without the view in exchange for shade/cool air. I see plenty of views these days. Maybe I'll give it a shot, or even just take the doggie out there to hike it.
Congrats on the race...that looks pretty extreme, lol.
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#7217538 - 08/05/13 06:12 PM
Re: Running/Cardio Thread
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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Yeah, I just started running a regular easy 3 mile route around Boulder Reservoir/Coot Lake. That's all I can do for now, but already seeing progress in ability. With my luck, I'll break myself on one of those trails. However, I did run a bit the other day through Bear Canyon...I found I concentrated less on how tired I was and if there were tough inclines and was able to keep going better than normal with some obstacles to negotiate. Also, I can definitely go without the view in exchange for shade/cool air. I see plenty of views these days. Maybe I'll give it a shot, or even just take the doggie out there to hike it. Congrats on the race...that looks pretty extreme, lol.
Give it a hike and see what you think. Congrats on running regularly dude! At my peakest of fitness I could run up Sanitas but I'd end up hiking a huge chunk of Green - so no shame in going out with the dog and hiking to the top. The view west is pretty cool but I think the view of Boulder is better from Sanitas. Have you hiked the Royal Arch trail yet? If so, that's a must see. Gorgeous!
All I can say is that Ill be praying for you at Leadville. 
You said it dude
Right now my mindset is this: I'm not nearly as out of shape as a 7:36 50K sounds. Leadville is still a long shot but if there's any chance of a miracle happening I'm going to start it. The next two weeks are all about active recovery, sleep and nutrition. I did back to back 4+ hour runs last weekend and was encouraged by the results, especially after ~7 consecutive days of hour+ 1,500'+ runs leading up to that. I'm not where I want to be fitness wise but I'm not that bad off either.
That said, I've got two more races in 2013 that I've registered for and a third I'm probably going to do. If I'm really dying out there and it becomes clear Leadville just isn't in the cards this year, which I grant is real possibility, I'm comfortable with the idea of dropping out and looking forward to the rest of my season rather than running myself into the ground and potentially into another bone-headed injury. I'm especially interested in busting out of this rut and setting a new distance PR at JFK this November so I have other races to look forward to if this falls apart.
But with 355 lumens I figure I'll be able to blind the course into submission 
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#7217584 - 08/05/13 06:56 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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BobBarker
BobBarker
Unregistered
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Thanks, and welcome to CO! I take it you're full-time resident, now? I haven't done Royal Arch, either...but will check it out. The Boulder trails are all a 10 mile drive away, so it's not always easy to just hop over there, although it's easy enough to do pretty regularly.
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#7228641 - 08/12/13 12:46 PM
Re: Running/Cardio Thread
[Re: nato2377]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15465
Loc: San Jose, Ca, USA
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#7228807 - 08/12/13 01:42 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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#7237207 - 08/16/13 02:11 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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Sir Ironpool
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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#7237326 - 08/16/13 03:26 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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For the week 50 miles on the bike(new record)
only 6 miles on feet, but I'm getting my pattern back up and trying to be gentle on my arches(plantar fascia problems if I ramp too fast)
ANd this weekend I have my first ever run with my dad. He was probably 100lbs overweight at his peak. Now he's probably barely "overweight" and sub 200. He says he can do 3 miles consistantly now(never been a runner at all, like I don't think I've ever heard of him running until last week), so we may go do an easy 3 of trails. SToked!
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#7243651 - 08/20/13 01:27 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11466
Loc: The OC
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HELL NO to stairs.
7 weeks until LB Half. Stepped up training to 20-25 miles a week. 5-6 miles every other day, followed by a longer 8-13 miler by end of week. Hoping I don't kill myself.
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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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#7251071 - 08/23/13 10:45 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11466
Loc: The OC
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Squeezed out 13 miles tonight. 24 for the week. So far so good...
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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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#7253421 - 08/26/13 12:50 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Uh oh, this is looking like a good idea....
 Only doing 3 miles a week for July and 1/2 of August. 6 weeks to get ready...what could go wrong?
[img]http://www.flaglinetrailfest.com/bachelor-butte-trail-half/[/img]
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#7253864 - 08/26/13 05:02 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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How fast was the bike split (and was it 56 miles)?
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___________________________________ gamby still have an EM1--go figure 
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#7275063 - 09/09/13 01:49 AM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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Welp, finished off my last full week of training for Ironman Tahoe. 2 week taper starts tomorrow.
This week I swam 2.5 miles, rode 140, and ran 35...about 13 hours in total. From here on out its short runs, lots of swimming, a few easy spins on the trainer and keeping the diet in check so I can lose another few pounds before the race. I'm already down to about 152...and have leaned out quite a bit, but I'd love to see 14X on the scale before the race.
Goals for this race are:
Swim somewhere in the 1:10 range. My wetsuit IM swim PR is 1:06, but I've been working through a shoulder injury that has kept me out of the water till just recently. Luckily my swims seem to indicate that a good fitness base is there. The new self seeded swim start (instead of the mass start) may make things less crowded, and faster from the start. Hopefully there is no wind or waves.
Bike is a big "who knows"...but I plan on taking it easy on anything other than the flats and downhills. I'm thinking somewhere in the 6:15-6:30 range for the 112 miles. If it takes longer...fuck it. I just want to have a good run.
After 3 Ironmans where my runs were all less than stellar and in the 4:40 range, I'd LOVE to see closer to 4 hours for this one. The course is beautiful, and the multiple out and back course means there will be lots and lots of people on the course to keep my mind off the pain.
If I have a great day I think I can be around 12 and a half hours.
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#7276993 - 09/09/13 11:29 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Squeeked a 10+ in tonight. Felt good during, until it got dark. oops, forgot to check that. Felt beat to fuck after 3 miles of running in the dark, on trail. So many jarring strides.
Nowhere near ready for my 1/2, but that's probably my longest "long" run. I'll do some hills later in the week, and prepare my anus for the 1/2.
Still glad I'm doing the race though.
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#7277933 - 09/10/13 12:25 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: 15465
Loc: San Jose, Ca, USA
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Welp, finished off my last full week of training for Ironman Tahoe. 2 week taper starts tomorrow.
This week I swam 2.5 miles, rode 140, and ran 35...about 13 hours in total. From here on out its short runs, lots of swimming, a few easy spins on the trainer and keeping the diet in check so I can lose another few pounds before the race. I'm already down to about 152...and have leaned out quite a bit, but I'd love to see 14X on the scale before the race.
Goals for this race are:
Swim somewhere in the 1:10 range. My wetsuit IM swim PR is 1:06, but I've been working through a shoulder injury that has kept me out of the water till just recently. Luckily my swims seem to indicate that a good fitness base is there. The new self seeded swim start (instead of the mass start) may make things less crowded, and faster from the start. Hopefully there is no wind or waves.
Bike is a big "who knows"...but I plan on taking it easy on anything other than the flats and downhills. I'm thinking somewhere in the 6:15-6:30 range for the 112 miles. If it takes longer...fuck it. I just want to have a good run.
After 3 Ironmans where my runs were all less than stellar and in the 4:40 range, I'd LOVE to see closer to 4 hours for this one. The course is beautiful, and the multiple out and back course means there will be lots and lots of people on the course to keep my mind off the pain.
If I have a great day I think I can be around 12 and a half hours.
you're gonna kick ass man! Is there live athlete tracking so I can stalk you? 
I'm trying to mentally prepare for saturday.
I honestly dont know if I'm gonna run 4 miles or 50 miles, between the IT band and not feeling super confident about my fitness anything could happen.
Oh well, just gonna go out and enjoy what is supposed to be some beautiful weather in the marin headlands.
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 Paki: 3:36
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#7278039 - 09/10/13 01:06 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Measured it out with park maps, 11.5 Sweet!
Ugh I hurt a bit today. The last 2 miles were pretty much pitch black. A bit skethcy, lots of bouncing and shit.
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#7278329 - 09/10/13 02:47 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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Welp, finished off my last full week of training for Ironman Tahoe. 2 week taper starts tomorrow.
This week I swam 2.5 miles, rode 140, and ran 35...about 13 hours in total. From here on out its short runs, lots of swimming, a few easy spins on the trainer and keeping the diet in check so I can lose another few pounds before the race. I'm already down to about 152...and have leaned out quite a bit, but I'd love to see 14X on the scale before the race.
Goals for this race are:
Swim somewhere in the 1:10 range. My wetsuit IM swim PR is 1:06, but I've been working through a shoulder injury that has kept me out of the water till just recently. Luckily my swims seem to indicate that a good fitness base is there. The new self seeded swim start (instead of the mass start) may make things less crowded, and faster from the start. Hopefully there is no wind or waves.
Bike is a big "who knows"...but I plan on taking it easy on anything other than the flats and downhills. I'm thinking somewhere in the 6:15-6:30 range for the 112 miles. If it takes longer...fuck it. I just want to have a good run.
After 3 Ironmans where my runs were all less than stellar and in the 4:40 range, I'd LOVE to see closer to 4 hours for this one. The course is beautiful, and the multiple out and back course means there will be lots and lots of people on the course to keep my mind off the pain.
If I have a great day I think I can be around 12 and a half hours. you're gonna kick ass man! Is there live athlete tracking so I can stalk you? I'm trying to mentally prepare for saturday. I honestly dont know if I'm gonna run 4 miles or 50 miles, between the IT band and not feeling super confident about my fitness anything could happen. Oh well, just gonna go out and enjoy what is supposed to be some beautiful weather in the marin headlands.
Thanks man...I bet you'll kill it this weekend. Your body has probably enjoyed the rest and is ready to come out of the gate rarin to go.
Yeah, athlete tracking will be live here:
http://www.ironman.com/#axzz2eWT9TeVZ
My bib # is 1561. Both my brothers and my dad are racing as well, so feel free to pull them up by last name. This will be my little brother Keiths second triathlon ever, but he's a beast on the swim. I should be about 10 minutes behind him out of the water, and my other brother and dad should be right with me. Well spread out a bit on the bike though, depending on how everyone is feeling. Im hoping to secure first place in the family division for a second time.
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Moderator: Silock, Professor Paki
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). My buddy Jeff, who was also back for his second year, kicked ass and finished in 28:15 despite trashing his feet with blisters and hiking the last 30 miles.
