#8087636 - 02/11/15 08:06 AM
Re: Running/Cardio Thread
[Re: Design]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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I've got one week left until I start my half-taper (last workout is Wed of next week).
Today's workout felt really good: 6 x (5min @ 6:45 w/ 1min rest)
For the most of the repeats I kept wanting to go a little faster, so I think that's a good sign I'll be able to hold the 6:45-6:50 for the entire half.</feelsGoodMan>
At the very least, I feel much more prepared now than I did 3 months ago. I'm pretty happy with the Jack Daniels training because it gives measurable pace targets for the training throughout the plan and gives room for improvement. Without any kind of real background with running (just started like 1.5 years ago in my mid 30's) with other training plans I never really knew what tempo/medium/hard effort paces were.
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#8088275 - 02/11/15 12:37 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11475
Loc: The OC
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Awesome progress man. 
I'm in the same boat. Even if things go sideways on race day I've learned more about the different plans & approaches than I ever though possible. This time around I feel I've trained harder and smarter with the results to back it up.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8088415 - 02/11/15 01:12 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Any running is good running. I mostly do roads because of convenience and, also, Florida, that pretty much explains it.
I respect you guys who go running up and down mountains everyday. 
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#8088853 - 02/11/15 03:57 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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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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I feel like Rocky [not making this up] if I can climb this ~800' cliff in Pacifica after a surf on an uber slow pace [12:00 miles] without switching to a walk anywhere up it. It basically takes everything I've got to hit that one hill  And that's why you balls out road guys are so impressive. If you hit that 800' hill on a trail ultra you'd walk every step of it and maybe have a tent at the summit where you can rest with a bean and cheese burrito or fresh pancakes while volunteers work on your feet 
Aint nobody got time to walk hills!
*Looks at list of DNF's*
Hmmmmm...
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 Paki: 3:36
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#8088980 - 02/11/15 05:27 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11475
Loc: The OC
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From my 20 miler last week. Not the same but you get the picture. 
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8089049 - 02/11/15 06:28 PM
Re: Running/Cardio Thread
[Re: Design]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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I think I've literally ran 100 feet of elevation all year, and that's from hitting one bridge on 4 different runs.
I mean I can see 11k of vert right now, but a lot closer in I see a dead-flat running trail next to a river.
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#8089081 - 02/11/15 07:21 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#8089287 - 02/11/15 10:56 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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I love running trails, but having 20 miles of paved footpaths right outside my office door makes it happen.
Vs the trails I've got to drive 10-20-ish minutes to.
Plus I hate hills. Hills are where you notice "extra" weight, when I did my trail series I'd definite notice myself slowing down uphill faster than others, despite being over all quicker. Bird chested fucks(vs my moobs) are the ones dominating hills. /excuses and shit
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#8089495 - 02/12/15 09:14 AM
Re: Running/Cardio Thread
[Re: ]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#8089702 - 02/12/15 11:05 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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I'm down 4 pounds so far. :yippee!:
I poop 4 lbs
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#8089757 - 02/12/15 11:29 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#8089783 - 02/12/15 11:40 AM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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I weighed in at a relatively 'peak' weight for me monday after my biggest run total for a week like ever [23.x], ~2 hrs in the pool, 2 surfing, and a couple bike commutes. 197# eg #nailed_it
perhaps lifting has something to do with it, but I doubt it
or my actual weight variation in a given week is now 6 #'s [I saw 191# about 2 weeks ago]
I'm now grudgingly trying to only hit 188-189 for my half in SF next month
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso 
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#8089838 - 02/12/15 12:02 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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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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I'm down 4 pounds so far. :yippee!: yaaaaaaaaay  EDIT: I'm absolutely laid out on my ass this week. Some kind of virus is my best guess. Thought i was coming down with a cold since Tuesday but no symptoms beyond a slightly sore throat and incredible fatigue. I slept 9 hours last night and now I'm going home to lay down again. Just totally wiped out. Found some people online talking about 3-5 day virus that has no major symptoms beyond fatigue but internet diagnoses aren't worth much  I was thinking this could help my weight loss efforts but my appetite is still there
Good luck man, mine lasted 2 weeks and turned into pneumonia.
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Paki: 3:36
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#8089910 - 02/12/15 12:29 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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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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Fuuuuuu. What were your symptoms? I feel headachy and almost dizzy and uncoordinated in addition to just exhausted
I was just totally drained and had on and off low grade fever with some nausea...then the cough started about 4 days into it.
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Paki: 3:36
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#8094570 - 02/16/15 11:49 AM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11475
Loc: The OC
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Keeping this thread going... 
Training over the weekend beat me up lol. Did a long run Friday night with an ultra-stiff IT band. Almost called it quits within 30 minutes but managed to carve out 14 miles @ 2:03:17. IT band loosened up around mile 5. Those first few miles SUCKED but glad I stuck it out.
Yesterday I did a fast 10 miler @ 84:05 (mile 1 and 10 were slow). This workout was tough as I've never run a full 8 miles at a 10K pace in training. And that resulted in some grueling PT this morning to work the IT band. I have a tempo run Tuesday, a moderate 8 miler Thursday, and my big 20-22 miler Friday.
Feeling wrecked but the results have been strong. Looking forward to starting my taper next week.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8094679 - 02/16/15 01:08 PM
Re: Running/Cardio Thread
[Re: Design]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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I also did a 14 miler this weekend, mine was yesterday and did 14.5 in 2:31, supposed to be a recovery run and went well. Glad I wasn't racing you.
You gotta be careful with the IT band issue though. Make sure to work it out and hopefully it doesn't get worse! Usually that sort of stuff gets worse on race day and fine normal days, lol.
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#8094757 - 02/16/15 02:04 PM
Re: Running/Cardio Thread
[Re: Lividentity]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11475
Loc: The OC
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Good advice man. I've been doing a lot of foam rolling, icing and stretching. It seems to help prevent things from getting worse. I think Friday's PT appt prior to my long run caused things to stiffen up without allowing sufficient time for recovery. By contrast, yesterday's run felt much better, being I had 36 hours off the IT band.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8095031 - 02/16/15 04:48 PM
Re: Running/Cardio Thread
[Re: Design]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Maybe you should train on an ElliptiGo! I can't give much advice as I only had IT band issues when I first started running, once I got more adjusted to it it went away.
Lately I have noticed my right knee gets tight/frozen when running at times, where it is kind of sore without really hurting but almost feels like it doesn't have full range of movement, or something.
I can't stand foam rolling, I almost never do it, I have a few times lately with running more and with the knee being funky, so I dunno if it is helping or not though.
I hope for your sake your IT band acts normal at least until after the race! Do you wear a band for it at all?
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#8095190 - 02/16/15 06:38 PM
Re: Running/Cardio Thread
[Re: Design]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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Keeping this thread going... Training over the weekend beat me up lol. Did a long run Friday night with an ultra-stiff IT band. Almost called it quits within 30 minutes but managed to carve out 14 miles @ 2:03:17. IT band loosened up around mile 5. Those first few miles SUCKED but glad I stuck it out. Yesterday I did a fast 10 miler @ 84:05 (mile 1 and 10 were slow). This workout was tough as I've never run a full 8 miles at a 10K pace in training. And that resulted in some grueling PT this morning to work the IT band. I have a tempo run Tuesday, a moderate 8 miler Thursday, and my big 20-22 miler Friday. Feeling wrecked but the results have been strong. Looking forward to starting my taper next week.
Nice! Sounds like you're pretty set, how long a taper do you have planned?
I had IT-band problems about a year ago, foam rolling my IT band helped, but only when I rolled diagonally on my leg too. Basically instead of laying just on my side and rolling, I'd try to roll on the IT band at a 45-degree angle facing the floor, and the ceiling too.
I saw the suggestion on a video once, where it was theorized it isn't really stretching the IT band with the foam roller that helps, but more loosening it from the underlying muscle/tissue. Dunno if there's any truth to it, but after a few weeks of following this routine my IT band problems went away & haven't come back.
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#8095257 - 02/16/15 07:00 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11475
Loc: The OC
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I believe my IT band issues are primarily from trying to work in a shoe lift during training. I just haven't given my body sufficient time to absorb the realignment as I continue to build mileage & intensity. You guys may remember I have a mild leg misalignment which is why I went to PT in the first place.
I am thinking (hoping) after this weekend things will start to improve. After Friday's long run I have 3 weeks where I do a mix of easy runs and less intense speed training. That continues all the way until the marathon in mid March.
I don't wear a band/brace but the diagonal foam roll sounds like a good idea.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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