Running/Cardio Thread

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#8070457 - 01/31/15 01:31 PM Re: Running/Cardio Thread [Re: Rudi]
SJP0tato SJP0tato Member Registered: 10/13/01 Posts: 818 Loc: Gilbert, Az	Originally Posted By: Rudi Any good ideas on how to go faster downhill without knees killing the next day? How's your cadence on the downhill sections? I've noticed it's so much easier to drop my turnover on downhills, which causes more pounding on my feet/knees/legs. I have to force myself to keep my turnover high for the first 1/3 of downhill sections until things settle in. Then it sort of feels like gliding down the hill instead of striding down it, if that makes sense. Not sure if that's what you're already doing, but if not, try to focus on keeping your turnover high (higher even than on flat ground) to minimize the force on your knees.
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#8070912 - 01/31/15 09:23 PM Re: Running/Cardio Thread [Re: Rudi]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Originally Posted By: Rudi Any good ideas on how to go faster downhill without knees killing the next day? I generally use the the downhill to catch my breath after a steep incline and go at a slow pace. On a new route i discovered it goes from flat terrain to steep downhill. Strategies? Techniques? Or just tell me im getting older and deal with knee pain or going slow lol? One thing that made me a far better downhill runner was to stop braking with my legs. I wasnt letting gravity work with me and would fight it by leaning back and letting my legs take the blow. Try getting your shoulders out over/forward of your hips and focus on letting gravity do the work for you. _________________________
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#8071001 - 01/31/15 10:37 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Rudi Rudi Member Registered: 05/02/10 Posts: 809	I'll try bringing my shoulders forward and increasing cadence. I think my issue is that I'm shortening my stride, decreasing cadence, and bringing my shoulders back. I'll give this a shot and see how it goes
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#8073843 - 02/02/15 05:47 PM Re: Running/Cardio Thread [Re: Rudi]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	How did everyone's January shake out? Hit your goals? I didn't have a mileage goal in mind, but managed to get my 3rd biggest mileage month at 221 I've 32 runs. Should be a good start to this push to get ready for my 50k the first of March and the big dance at Boston 5 weeks later. Definitely gotta clean up the diet though...I stepped on the scale for the first time in a long while and didn't like what I saw. _________________________
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#8073853 - 02/02/15 06:06 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Design Post Master Supreme Registered: 12/11/02 Posts: 11474 Loc: The OC	Didn't really have a goal either. But I hit 125 miles which I think is my biggest month ever. February is probably going to be even bigger providing I don't get injured (140+). _________________________ 09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics 89 Camaro - Sold CSI. What's your diversion?
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#8073867 - 02/02/15 06:18 PM Re: Running/Cardio Thread [Re: Design]
stickaz_old stickaz_old Post Master Supreme Registered: 02/04/01 Posts: 56459 Loc: Nor Cal, Hella hurr durr	Jan I did 65 running, 72 biking, about 5 masters workouts [swim] and 3 days of surfing [also was out of the country for ~2 weeks in Jan, but got a couple jogs in then] I look forward to further mediocrity in Feb and then in Mar I have the SF 1/2 marathon which continues to terrify me [vert for this noob] also my first olympic tri is in april which is also terrifying me--mostly the swim at fuck-you o'clock in half moon bay at fuck-you temperature and nope-nope-nope visibility. I dont mind swimming a mile..or 2...or 3. I mind greatly swimming in the dark at fuck-u o'clock at polar temps $\:\\|$ _________________________ 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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#8074216 - 02/02/15 09:57 PM Re: Running/Cardio Thread [Re: stickaz_old]
SJP0tato SJP0tato Member Registered: 10/13/01 Posts: 818 Loc: Gilbert, Az	My Jan turned out pretty solid: got in 4 good weeks with 3x quality days each for a total of 217 miles (my highest ever in 31 total runs). Now I've got 4 weeks of Jack Daniels stage-4 (easier than stage 3) and taper into my last half of this season at the end of Feb. My legs are feeling a little rough, but I think that's to be expected immediately after the previous stage. The next couple weeks focus mainly on threshold/tempo runs to lock in race pace, then the taper. I'm sure after a few weeks of that I'll feel more confidence.
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#8074304 - 02/02/15 11:02 PM Re: Running/Cardio Thread [Re: SJP0tato]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Originally Posted By: SJP0tato My Jan turned out pretty solid: got in 4 good weeks with 3x quality days each for a total of 217 miles (my highest ever in 31 total runs). Now I've got 4 weeks of Jack Daniels stage-4 (easier than stage 3) and taper into my last half of this season at the end of Feb. My legs are feeling a little rough, but I think that's to be expected immediately after the previous stage. The next couple weeks focus mainly on threshold/tempo runs to lock in race pace, then the taper. I'm sure after a few weeks of that I'll feel more confidence. Solid work man. Yeah, the legs will definitely feel it over the next couple weeks as you continue to ramp it up, but if you take the taper seriously, you'll be ready to rock in your race. _________________________
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#8074664 - 02/03/15 09:08 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Lividentity Lividentity Major Member Registered: 07/14/04 Posts: 1302 Loc: Gehenna	Man you hit 217 miles in one month training for a half? That's a serious amount of mileage, I hit 207 back in November peaking for a full marathon lol. I had to do 10 miles on a treadmill on Sunday, first time I ran on one for quite some time and it was horrible, lol. I ended January with 115 miles ran and 184 miles biked. 299.89 officially, lol.
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#8074922 - 02/03/15 10:46 AM Re: Running/Cardio Thread [Re: Lividentity]
SJP0tato SJP0tato Member Registered: 10/13/01 Posts: 818 Loc: Gilbert, Az	Originally Posted By: Lividentity I had to do 10 miles on a treadmill on Sunday, first time I ran on one for quite some time and it was horrible, lol. I ended January with 115 miles ran and 184 miles biked. 299.89 officially, lol. I'm not sure how I'd handle 10 miles on a treadmill, the most I do is maybe 6 or so. I've found the only way I can stand it is to completely zone out and think about as little as possible. Even listening to music makes it feel like it takes 10x longer.
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#8074989 - 02/03/15 11:10 AM Re: Running/Cardio Thread [Re: SJP0tato]
Lividentity Lividentity Major Member Registered: 07/14/04 Posts: 1302 Loc: Gehenna	Well I was doing it at my place and watched The Other Guys while doing it. So that made it bearable. However, it being in a house in PA and the heat on was annoying. Heat would turn on and blow DIRECTLY on me! I had to open the door to the sub 30 degree air, lol.
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#8077185 - 02/04/15 12:25 PM Re: Running/Cardio Thread [Re: Lividentity]
Design Design Post Master Supreme Registered: 12/11/02 Posts: 11474 Loc: The OC	Netflix + treadmill = win. I've been able to survive up to 23 miles doing that. The last two training sessions were productive. Finally nailed my elusive 5x1000 meter @ my 5K pace Sunday. Then did my 7.5 mile tempo run at my 10K pace last night. My next session is honestly scaring me. An 8 miler at marathon pace, followed by a "fast" 18 miler the following day on hills. Mentally I just feel unprepared. Worried I'll either blow up or get injured. But I've been sticking to the plan so far. And I guess this session is supposed to teach me how to run when tired. fingers crossed _________________________ 09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics 89 Camaro - Sold CSI. What's your diversion?
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#8078046 - 02/04/15 07:52 PM Re: Running/Cardio Thread [Re: Design]
SJP0tato SJP0tato Member Registered: 10/13/01 Posts: 818 Loc: Gilbert, Az	Originally Posted By: Design The last two training sessions were productive. Finally nailed my elusive 5x1000 meter @ my 5K pace Sunday. Then did my 7.5 mile tempo run at my 10K pace last night. Sounds like good sessions, nothing feels as good as nailing a workout! That being said, today was the hardest quality session I've had so far: (3x 5min @ 6:50 w/ 1-min rests) + (3x 3min @ 6:20 w/ 2-min rests) + (3x 400m @ 5:55 w/ 400m jogging rests) By the last set I was so winded I couldn't really hold pace for 400m for the first two intervals. :-/ Felt beat to a pulp afterwards... hoping it adds up. $\:\)$
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#8078287 - 02/04/15 11:59 PM Re: Running/Cardio Thread [Re: SJP0tato]
Design Design Post Master Supreme Registered: 12/11/02 Posts: 11474 Loc: The OC	Nice work man. Humble to admit I'm feeling pretty beat as well. Not 50 consecutive days kinda beat but much more tender than the last time I trained for this. _________________________ 09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics 89 Camaro - Sold CSI. What's your diversion?
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#8078322 - 02/05/15 01:02 AM Re: Running/Cardio Thread [Re: Design]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	Im a slacker. $\:\($ _________________________ Paki: 3:36
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#8079068 - 02/05/15 12:49 PM Re: Running/Cardio Thread [Re: Design]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: Design Nice work man. Humble to admit I'm feeling pretty beat as well. Not 50 consecutive days kinda beat but much more tender than the last time I trained for this. I did 400 consecutive days once and my good friend did over 1,200 or 1,300. I don't recall the exact number but it was over three years of running at least 27 minutes every single day. He had great stories about running in airport parking lots or remembering he hadn't run at 11:00pm and pulling over on a road trip to run laps in a truck stop. His worst runs included 27 minutes after finishing his first 100 mile and running with food poisoning - he had to go back and forth on the block in front of his apartment so the bathroom was never more than 50 yards away. Anyway, streak running is nutty and I have lots of respect for some of those 40+ year folks. But sometimes it's sad like that guy in Miami who's run the same course every day for decades. He's so tied to it now he can never travel anywhere. He never has more than 24 hours to be away from his neighborhood. _________________________
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#8080062 - 02/05/15 09:55 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
SJP0tato SJP0tato Member Registered: 10/13/01 Posts: 818 Loc: Gilbert, Az	Originally Posted By: 2000SiRacer Anyway, streak running is nutty and I have lots of respect for some of those 40+ year folks. But sometimes it's sad like that guy in Miami who's run the same course every day for decades. He's so tied to it now he can never travel anywhere. He never has more than 24 hours to be away from his neighborhood. Institutionalized... Yeah I'm not sure when I'll stop the streak, maybe/probably after the next race and add a little more variety (biking, maybe finally getting started swimming).
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#8080091 - 02/05/15 10:28 PM Re: Running/Cardio Thread [Re: SJP0tato]
Lividentity Lividentity Major Member Registered: 07/14/04 Posts: 1302 Loc: Gehenna	Anybody see this and wish they had a couple grand to do it? $\:\)$ http://www.robkrarultracamp.com/
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#8080490 - 02/06/15 09:56 AM Re: Running/Cardio Thread [Re: Lividentity]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: Lividentity Anybody see this and wish they had a couple grand to do it? $\:\)$ http://www.robkrarultracamp.com/ I'm sure it'll be fun but I think paying $2,000 to run around on the trails for a week falls firmly in the "if I ever won the lottery and suddenly had a lot more free time" camp IMO if your goal is to improve you're better off hiring a coach for that money. If your goal is to go run with friends than you don't need a camp, you can just go run with friends. The "best" reason I can come up with is people really want to spend a week hanging out with Rob Krar or Geoff Roes or whoever. And while they're both super nice guys I'd feel weird about paying $2K to hang out with somebody _________________________
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#8080518 - 02/06/15 10:12 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Lividentity Lividentity Major Member Registered: 07/14/04 Posts: 1302 Loc: Gehenna	I think for people that are newer to trail running can get a lot of out it. It is also capped at 20 people, so I'm sure they'll have no problem filling it. For someone like me that only runs roads in Florida that's a very different thing. Or if you live in a big city and want to get away, why not run with Rob Krar for a week? Perhaps you can gain his knowledge and start winning 100's? Lol.
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#8080540 - 02/06/15 10:22 AM Re: Running/Cardio Thread [Re: Lividentity]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: Lividentity I think for people that are newer to trail running can get a lot of out it. It is also capped at 20 people, so I'm sure they'll have no problem filling it. For someone like me that only runs roads in Florida that's a very different thing. Or if you live in a big city and want to get away, why not run with Rob Krar for a week? Perhaps you can gain his knowledge and start winning 100's? Lol. Good point. You're the perfect candidate. Guy from Florida who's fit and able to run a few hours at a time and wants to run on some sweet trails. I think someone newer to trail running would only make sense if they had the fitness for big runs. Otherwise you're paying $2,000 to go out and do 3 miles a day _________________________
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#8080723 - 02/06/15 11:42 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	Will he teach me how to grow a beard. $\:\($ _________________________ Paki: 3:36
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#8080745 - 02/06/15 11:57 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: ampsman Will he teach me how to grow a beard. $\:$$ I'm afraid you and Ironmom are doomed to wander the baby faced deserts alone (or together) $\:$$ _________________________
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#8080747 - 02/06/15 11:57 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Lividentity Lividentity Major Member Registered: 07/14/04 Posts: 1302 Loc: Gehenna	Yeah I am a good candidate, I'd just be nerding out the whole time, lol. I'm pretty sure I wouldn't even be considered a man standing next to Rob's beard. I mean it has its own Twitter account after all. I did decide to start growing a moustache though, and it looks ridiculously bad lol.
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#8080905 - 02/06/15 01:20 PM Re: Running/Cardio Thread [Re: Lividentity]
dirtyS13drifta dirtyS13drifta Unregistered	When it comes to beards, this is where I excel, so much more so than actually running. Jan: 25 SLOW road miles on the feet, no pain Cycling: 96miles Figure my goals are very modest for '15. Simply being able to run every week. So more emphasis on caring for my feet, less on stubbornly doing miles.
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#8081095 - 02/06/15 02:33 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Originally Posted By: 2000SiRacer Originally Posted By: ampsman Will he teach me how to grow a beard. $\:$$ I'm afraid you and Ironmom are doomed to wander the baby faced deserts alone (or together) $\:$$ Oh, I can grow a beard, it's just that the ladies in my life (wife, daughters, Donnie) don't like the scratchiness. $\:\($ _________________________
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#8081137 - 02/06/15 02:51 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: Mrs. Ironmom Originally Posted By: 2000SiRacer Originally Posted By: ampsman Will he teach me how to grow a beard. $\:$$ I'm afraid you and Ironmom are doomed to wander the baby faced deserts alone (or together) $\:$$ Oh, I can grow a beard, it's just that the ladies in my life (wife, daughters, Donnie) don't like the scratchiness. $\:$$ The ladies in my life say the same thing...and yet here we are $\:$$ _________________________
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#8081352 - 02/06/15 03:49 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
dirtyS13drifta dirtyS13drifta Unregistered	Originally Posted By: 2000SiRacer Originally Posted By: Mrs. Ironmom Originally Posted By: 2000SiRacer Originally Posted By: ampsman Will he teach me how to grow a beard. $\:$$ I'm afraid you and Ironmom are doomed to wander the baby faced deserts alone (or together) $\:$$ Oh, I can grow a beard, it's just that the ladies in my life (wife, daughters, Donnie) don't like the scratchiness. $\:$$ The ladies in my life say the same thing...and yet here we are $\:$$ amen brother (technically I'm only allowed the beard 6 months of the year before she dumps me tho.../balls in a box)
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#8081373 - 02/06/15 03:55 PM Re: Running/Cardio Thread [Re: ]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: dirtyS13drifta Originally Posted By: 2000SiRacer Originally Posted By: Mrs. Ironmom Originally Posted By: 2000SiRacer Originally Posted By: ampsman Will he teach me how to grow a beard. $\:$$ I'm afraid you and Ironmom are doomed to wander the baby faced deserts alone (or together) $\:$$ Oh, I can grow a beard, it's just that the ladies in my life (wife, daughters, Donnie) don't like the scratchiness. $\:$$ The ladies in my life say the same thing...and yet here we are $\:$$ amen brother (technically I'm only allowed the beard 6 months of the year before she dumps me tho.../balls in a box) Technically I have a gentleman's agreement to trim it down when the weather warms up as well. But we need not mention these clauses for we are masters of our own domain $\:\\|$ _________________________
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#8082062 - 02/06/15 11:08 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Design Design Post Master Supreme Registered: 12/11/02 Posts: 11474 Loc: The OC	You guys. Whelp, I did it. Got to 20 miles in just over 3 hours with 1876 ft cumulative elevation change, according to Runkeeper. I was cruising at a mid-9 mile pace until mile 12, where training requires me to then run at my 10K pace for 3 miles. It was a huge mental breakthrough. And I now understand why many of you guys preach race pace throughout training. Took a gel shot and salt tab every 5 miles. Stopped 3 times to refill water. Numerous stops at traffic lights. But overall I'm feeling pretty stoked. One thing I noticed was that around mile 19 my right glute muscle began to cramp a bit. It wasn't bad but I'm worried it might get worse in those last 6 miles on race day. Calves are a little cramped but overall the body feels pretty good. _________________________ 09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics 89 Camaro - Sold CSI. What's your diversion?
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#8082132 - 02/07/15 12:46 AM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Nice job Kent! _________________________
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#8082365 - 02/07/15 10:45 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: Mrs. Ironmom Nice job Kent! _________________________
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#8083076 - 02/08/15 09:22 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Cheesegoggles Cheesegoggles Post Master Supreme Registered: 07/10/08 Posts: 19073 Loc: Here	Knocked out 4 miles today for my first run since the marathon four weeks ago. Pace was 9:11 and felt decent. Probably did myself no favors having pizza, beer and Oreos for dinner last night. The next four weeks will be extremely busy at work and the plan is just to get in three runs per week even if they are short. Then I will try to find an event or two to train for - a 5k and a half maybe.
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#8083352 - 02/08/15 01:08 PM Re: Running/Cardio Thread [Re: Cheesegoggles]
stickaz_old stickaz_old Post Master Supreme Registered: 02/04/01 Posts: 56459 Loc: Nor Cal, Hella hurr durr	I'm about ~7 weeks out from my SF 1/2 and am completely off-the-reservation in terms of following the Higdon intermediate 1/2 plan. I think he has the 'long run' at like 7 or 8 miles this week. Meh. The only time I ever 'raced' a half my legs gave out around mile 10...so I figure I have to extend my runs at this point before I start my taper-thingy. [lol] I was aiming for ~14 miles, but a code brown during mile 3 got in my way. Still this is only like the 3rd or 4th time I've been over the 1/2 distance. Tried to go at long/slow pace, was aiming for 10:30/miles heh #nailed_it I didnt collapse into a pile after and legs felt relatively good. no weird cramping, this is the day after and I'm still pretty much ok. Sorta feel like I could run a bit heh [will get in a bike ride if the rain backs off] _________________________ 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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#8084033 - 02/09/15 01:04 AM Re: Running/Cardio Thread [Re: stickaz_old]
Design Design Post Master Supreme Registered: 12/11/02 Posts: 11474 Loc: The OC	Nice job guys. But I now have a horrible mental picture Stickaz. Also, I think it's totally fine to do longer weekend mileage as long as we can hit the recommended targets for the interval/tempo runs during the week. Perhaps the other guys can chime in with their opinions. _________________________ 09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics 89 Camaro - Sold CSI. What's your diversion?
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