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#7684850 - 05/08/14 01:56 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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#7686549 - 05/09/14 01:24 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Curious for you guys who run a ton of mileage. How long do you wait until resuming activity after one of your longer races? After LA I resumed a couple days afterwards and was feeling good. But this time I'm being a bit more cautious.

Been walking quite a bit but no running yet. Still some mild soreness in the left leg. Thinking 4-6 easy miles Sunday. Too much too soon? Too late?
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#7686624 - 05/09/14 02:06 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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My standard seems to be 3 or 4 days before I'm itching to get out there.
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#7686803 - 05/09/14 04:43 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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May try a couple easy miles tonight and see how things go. Have the Pendleton 10K Mud Run at the end of the month.
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#7686854 - 05/09/14 05:24 PM Re: Running/Cardio Thread [Re: Design]
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I had a race Saturday and did an easy short run Sunday. Scheduled to run 8 hours this week. I think I've run the day after every race I've done. Sometimes it sucks at first but once you've loosened up and the blood starts moving it's good active recovery.
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#7688381 - 05/11/14 07:53 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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63.6 miles this week...and that was with 2 full days off. May is shaping up to be a good one!
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#7688489 - 05/11/14 10:12 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
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Nice!!
I managed to take it easy this week. My goal was 50% volume but hard efforts and I think I accomplished that. My legs feel super solid on the hills. I went after a CR today. and missed by 8 seconds. \:\(

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#7688553 - 05/11/14 11:34 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
stickaz_old Offline
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Hmm not sure I can steal that on a MTb \:\|

oh and new PR 10k [after I somewhat beat myself up surfing all afternoon ok not really but I think the sun takes a lot out of me]

10k 55:26 per strava [stopped at a few red lights, splits look better] looks like the redlights count against me so just by the splits this was a bit under 53 minutes woo
8:47
8:18 [some teenage girl passed me here so I sped up a little heh]
7:07 [I have to assume GPS error?]
8:41
8:51
9:03
8:18 [last 0.4]
per strava avg pace whole thing: 8:27/mi

and I felt like I had plenty left in the tank. I'd call this a huge improvement.
when I set out I just wanted to cruise/jog slow. Then the chick passed me. Then I sped up a little. Then I probably had a GPS errored mile but I'm sure it was still quick [for me]. Then I noticed I could 'dig' way deeper than I have before and push my HR up into zone 3 to go faster without the rest of my body falling apart [legs mainly].
I just bike commuted to work and pushed it and my legs arent even tired. woo
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#7689958 - 05/12/14 07:03 PM Re: Running/Cardio Thread [Re: stickaz_old]
Design Offline
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For the days you really want to push time, and be fairly accurate, you could always plan out the route ahead of time. Then use the GPS app to keep tabs on your time/average pace. For me, I just add seconds in my head if I need to stop at a light.

Nice work BTW.
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#7707515 - 05/26/14 10:23 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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This thread is dead! I'll bring it back. \:D

Had a good week. I did 56 miles in 5 days of running, and 14k feet of vertical. That included two back to back runs....one up Mt Wilson (5k feet in 6 miles) on Friday and then Mt Baldy the next morning (4500 ft in 6 miles, up to 10k feet. Would have liked to get closer to 70 miles for the week, but we had a short vacation to Palm Springs. Plan is to finish off this month with a bang. \:\)
I turn 39 on the 30th....it'd be neat to double that number in miles this week.
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#7708108 - 05/27/14 11:38 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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^^You're crazy. Liked the photos though.

I usually update every Friday but have had a sore knee the last week or so. Thinking I ran too hard the last few weeks following recovery from the marathon. Going to take it easy through next week's mud run and see how things progress.
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#7708455 - 05/27/14 02:51 PM Re: Running/Cardio Thread [Re: Design]
Lividentity Offline
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I'm not training for anything right now and went from running ~100 miles a month to only 35 so far this month, and that's with a 7.5mile run yesterday, haha. I'm hoping to finish this week and make sure I get to at least 40, if not higher.

Busy with life is part of it, and trying to do different things (started doing yoga on Mondays) is part of it. I just moved this weekend so hopefully as I get everything settled I can make sure to run more. However, I also want to start biking to work, I used to live a mile away and walked it, now I'm ~8miles away and hoping to bike it, so we'll see how all that goes!

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#7708475 - 05/27/14 03:15 PM Re: Running/Cardio Thread [Re: Lividentity]
stickaz_old Offline
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I'm trying to ease into 10-12 miles a week again [last time I tried my knee gave up]. Have a low-stress sprint tri @ the end of june to train for [run is just a 5k], knee feels good so I dont want to push it. ~3 runs a week, one 'long' [lol like a 10k] and 2 shorter like 5ks/week would get me out around 12 miles/week if I stick to it. wooo.

my strava stats say I've averaged 9.x miles/week the last 4 weeks

My schedule [for running] seems to be:

Tues some kind of quick-ish 5k
Thur [if not then Fri]
Fri: [unless I ran on thur] usually try to brick on top of a bike
Sun: long/slow run

I figure I need to see if I can hold ~12 miles a week before moving on/becoming injured. I failed last time.
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#7708932 - 05/27/14 09:49 PM Re: Running/Cardio Thread [Re: stickaz_old]
lessthanmike Offline
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I ran the Cleveland Half Marathon last weekend...kind of a last minute thing. My coach wasn't very happy...he found out 2 days before lol.

Wasn't my best time but I felt great. He told me to just use it as a training run and keep my HR in zone 2 148-158bpm.

Finished in 139:04 the course was a tad long

http://connect.garmin.com/modern/activity/504417769
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#7709509 - 05/28/14 10:19 AM Re: Running/Cardio Thread [Re: lessthanmike]
Impulsive Online   nohc
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My knee seems to be getting a bit sore from a combination of running, stairs, squats and biking. But it's nothing major, just affecting mostly the squat workouts.

Some pics while running this week:

5AM run this morning (ugh)



Same trail on a regular day - lots of Geese

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#7709611 - 05/28/14 11:06 AM Re: Running/Cardio Thread [Re: Impulsive]
gamby Offline
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So much nicer than the stories of being out there in the dead of winter. \:\)
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#7709661 - 05/28/14 11:32 AM Re: Running/Cardio Thread [Re: gamby]
stickaz_old Offline
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Hey that's my goose! He made it home! Yaaay
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#7715237 - 06/01/14 09:11 PM Re: Running/Cardio Thread [Re: stickaz_old]
Sir Ironpool Offline
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Set a new weekly mileage PR: 80 miles and a hair over 10k vertical feet. Feel pretty good about that. Ended up with 261 miles and 45k feet for the month of may.
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#7716155 - 06/02/14 01:12 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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^^Nice work guys.

So I realized the sore knee is an early case of ITBS. Combination of resuming training too soon after the marathons and increasing speed during a few of my recent runs. Working in a couple more lateral exercises to strengthen hips and IT band.

Did an easy three mile run Friday. Felt good. Going to continue to take it easy for another 2-3 weeks. Then kick up mileage/speed slowly. This is one condition I don't want to exacerbate.

On the plus side, ordered a set of Asics GT2000-2 Trails. Friend of mine works there and can get me half off retail. Woot!

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#7716205 - 06/02/14 01:31 PM Re: Running/Cardio Thread [Re: Design]
stickaz_old Offline
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My May looked like:
~280 miles biked
~38 miles jogged
~8 hrs surfing
5 hrs of pool workouts [missed a week and a half because of work travel]

slowly ramping up the jogging post my knee injury. so far so good. My 5k/10k times are improving rapidly [knocked like 3 minutes off my 10k for instance in may]
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#7716888 - 06/02/14 11:01 PM Re: Running/Cardio Thread [Re: stickaz_old]
SJP0tato Offline
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Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
I'm pretty happy with my May:
96 miles biked (75% on the trainer)
90 miles running (Probably 50|50 treadmill/outdoors)

My running pace is coming down nicely, knocked out a sub 9 min/mile pace for 10 miles this past Saturday for the first time. The heat here makes keeping pace up brutal near the end of the run.
I keep telling myself it's good training for this fall & cool weather. \:\)

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#7717057 - 06/03/14 08:07 AM Re: Running/Cardio Thread [Re: SJP0tato]
Lividentity Offline
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Registered: 07/14/04
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Loc: Gehenna
May sucked for me, for running at least. I barely hit 50 miles (and 22 of it was the last week, lol). But then again I was doing Yoga on Mondays and Kickball on Wednesdays, so wasn't running those days but still being active. I don't have a race to train for at the moment so just trying to stay active in general and doing things, I even rode a bike to work today, 7.3miles and it was awesome.
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#7717634 - 06/03/14 12:16 PM Re: Running/Cardio Thread [Re: Lividentity]
Ampsman in Extremis Offline
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Mr. Mom is killing it! I'm just trying to hang in there and get thru a rough patch. \:\(
I have a 50k on Sunday, I plan on going hard and either have a great race or shit the bed and cry myself to sleep in the fetal position.
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#7717919 - 06/03/14 02:12 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
dirtyS13drifta
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Don't know how to total a month on strava,
Let's say 42 of running (foot is getting better tho)
140 of cycling (not bad for 20 mtn bike and 20lbs of gear).

Set a PR(I think) on the 9.9km...(forgot how far I 10km was, shorted it).

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#7717958 - 06/03/14 02:26 PM Re: Running/Cardio Thread [Re: ]
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Not sure on cycling since I don't always bring my phone - but I just started outdoors this month, so not that hard to estimate.

91 miles running
I'd estimate 100 miles of actual biking
4 hours on the stationary bike
7500 stairs

Starting more morning runs. It sucks getting up and it does affect my sleep. It's a bit tough to dress in the morning. Starts off cool, ends hot as hell as the sun comes up and I'm always more senstivie to temp in the mornings.

I find the first 20 minutes quite easy, but after about 40 minutes I get more aches then when I run later in the day. Once done, feel great throughout the day though and gives me more time in evenings too (which I often just use for weights).

As for PB's and shit, none. I run/bike to burn calories. I push myself and try and improve, but I'm pretty plateaud in that regard. Stairs are for pure anaerobic/recovery. I can hop into a hockey game and be in top shape without issue.


Edited by Impulsive (06/03/14 02:34 PM)
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#7720132 - 06/04/14 06:57 PM Re: Running/Cardio Thread [Re: Impulsive]
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Glad to see everyone is still getting out there. \:\)
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#7723960 - 06/06/14 11:39 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
gamby Offline
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Ran 3.7 today. Usual pace.

Signed up for a 10k (that finishes on the 50 yard line of Gillette Stadium) on 7/3. Got talked into it by a couple of friends. Not sure what I'm thinking there.
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#7723973 - 06/07/14 12:02 AM Re: Running/Cardio Thread [Re: gamby]
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Nice job Gamby...slow and steady.



Good luck to ampsman in his 50k 2000siracer in his 50 miler this weekend. Go kill it!


Personally I'm sitting at 55 miles so far for the week with almost 10k feet of vert. Hoping to hit 75.
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#7725804 - 06/09/14 12:56 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
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Humbling day on the trail this weekend.
I ran this same race last year and had a very good race and went in with somewhat high expectations, knowing that I'm alot fitter than I was last year.
I think there was a combination of things, it was about 20 degrees hotter this year and I already have 4 races under my belt this year, including the 10 hour 43 mile suffer-fest in Bishop just 3 weeks ago.
Hills have always been my strong suit and I just didnt have my legs on the hills which resulted in me pushing harder. I was only 2 minutes off last years time at the halfway mark but was not in good shape.
There is 8.5 miles between the last 2 aid stations and I was out of water within 3 miles.
About 22 miles in I hit the wall very hard and ended up sitting down in a creek for a couple of minutes to try and cool off and get my head right. I ate everything I had on me, 2 gels and 3 FPS chews and started trudging on.
I managed to run the last 4 miles to last aid station at a decent pace considering my condition and even passed about 3 or 4 people.
The last aid station was only 2 miles from the finish but looked like a triage center. I was doing the 50k but there were also people doing a marathon distance, there were about 4 of them there looking like death. I filled my bottle and began the trek up the last hill and then the downhill to the finish. Ended up finishing in 4:46, about 15 minutes slower than last year but not bad all things considered. I got first in my age group and 4th overall.
Last year I ran 4:31 and finished 8th overall, so it was definitely a slower race this year.
Time to take a break from racing and focus on some quality training for leadville.
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#7726062 - 06/09/14 03:12 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Design Offline
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All things considered, you probably did better overall this year. 20 deg delta is HUGE.

Your placement overall says it all. Well done.
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#7726209 - 06/09/14 04:44 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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Killed like I knew you would, I'd hate to see what you would have done had you had a good race.




I had another solid week. 75 miles and just under 12k feet of vert.
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#7728332 - 06/10/14 05:59 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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 Originally Posted By: Mrs. Ironmom
Nice job Gamby...slow and steady.



Good luck to ampsman in his 50k 2000siracer in his 50 miler this weekend. Go kill it!


Personally I'm sitting at 55 miles so far for the week with almost 10k feet of vert. Hoping to hit 75.


Thanks Brotato!

You know how it went, but for everyone else: pushed through a strained hamstring to finish in 9:52. My second slowest 50 time ever (first slowest was the 38 miles of hiking ending in injury at Ice Age last year ) but I'm happy with it because I didn't DNF and it felt like an exceedingly easy effort all day long (other than the hamstring pain, that sucked). Breathing through my nose, taking a gel every 30 minutes, etc. No bonks, no cramps, no blisters, no black toenails, no chafing, no nausea, nothing. My hamstrings are both sore as hell but everything else was pretty much recovered a few hours after the run.

That said, it was still a trip, as it always is, to picture turning around and doing it all over again. Only two miles above sea level. Lit the fear of Leadville under my ass in a big way so let the summer training block BEGIN!


(I shaved the beard off after the race so now I'm all baby faced for the summer. The man in orange also posts here but I'll let him chime in if he wants to )
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#7732782 - 06/13/14 11:23 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
2000SiRacer Offline
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After getting cold feet (read: not wanting spend $300) at REI yesterday and then consulting with Ironmom, Ampsman and my girlfriend I bit the bullet and bought myself an insurance policy. I keep telling myself it works out to about $4.55/month for peace of mind.

Now let the back country adventuring begin
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#7735322 - 06/15/14 09:38 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Just finished off my third 75+ mile week, with a 16 mile trail run yesterday and a 15 mile on the roads today. 75 miles and 10k feet of vert for the week.


5 more weeks of this to go.
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#7735645 - 06/16/14 09:58 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Lividentity Offline
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Registered: 07/14/04
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I can hardly see how you guys can run that much, part of it being having that much time, but don't your legs want to fall off as well? How much rest are you doing? Running every day, or 1 rest day a week or what? The most I've run is 6 days a week and I definitely think even that is a lot. I was capable of doing it, but I got sick of the long 20+ mile runs.

On another topic, I started biking to work, a tad over 7 miles each way. My running has gone down greatly because of this, 100 miles a month to 50 miles a month average. Though I'm going to be doing 200+ miles a month biking, so not so bad I guess.

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