The "Official" Runners thread...

This past weekm dailymile shows that I ran for 31.7 miles for the week. More importantly though is that I did two 6+ mile runs were the splits were sub 8:30's! Man I can taste that sub 2 hour 13.1!

 

^ good deal

I had a pretty good week 32.4 miles, not the miles of the previous week- but my long run was 12 miles (vs 19 the week prior), but my pace is slowly picking up

I read a pretty good article (will try to find it again) where it talked about splitting your long run into two runs, back to back days at a higher intensity than your long run. I still think for longer distances you'll still need the time on your feet, but for a change of pace or when you're pressed for time- it makes sense.

 

This was my second Oly.

26.2 miles on a wally world mountain bike is damn tough, no surprise it beat the hell out of you.

I came in 10th out of the 23 clydesdales under 40. I finished the swim in 32 minutes and ran a 10:20 pace for the 10k. I'm slowly improving my running, but I'm training for longer distances so speed isn't too high on the priority list.

 

I finished my first half marathon today. 13.4 minute/mile average. I was closer to 12 for over half the race but around mile 9 I got the worst calf cramp Ive ever had and had to stretch it for a while to get it to loosen up. Not setting any speed records but I'm stoked. When I started running I couldnt run for a half a mile without feeling like I was about to die.

 

12 miles done this morning. This was the coolest morning of the year at 55 degrees. It was pretty nice. Now it's time for coffee, tacos, and football.

 

^^ congrats on completing your first half!

^ we've really cooled down here as well, lows into the 20's and 30's- we even had a little snow on the ground one morning

had another 40+ week (40.6 to be exact) 8.4 on Tuesday, good 3 mile hill workout on Wed, 10.2 on Thursday and just finished a 19 miler today- it was a new loop I found, pretty tough one at that- you have to go over two pretty decent divides in the beginning of the run and one divide towards the end, I was really dogging it the last 4-5 miles- ended up w/ ~ 11:00 miles which I can live w/

 

Divides? Just kidding. My version of hills is running parking garages, and the man made slopes around the bayous. I will be doing some hill country running this weekend though.

Good job on a 40+ week. I'm still in the mid 30's at this point in my training.

 

I just started training for my first 13.1 race ever. As a matter of fact I have never run any kind of race. I m just two weeks into training. I used to run for fun about 7 years ago but kids, work and family have kept me really busy.

 

well not like a continental divide, but divides between drainages

 

Jan 26th, Fremont Ca Coyote Hills race

 

Question for you serious runners. I have been reading about training and using a heart monitor. So I have figured out my Max heart rate and and in the training schedule one day I should be running at 115-135bpm, but this is a really odd pace for me. Sort of between a very fast walk and a really really slow jog.
When I get up to 140-155bpm I feel like I can run forever. I can easily go four or five miles at this pace and not be out of breath. This is about an 11 min. mile for me.
Okay dont laugh remember I just got back into running and im 46 years old.

 

Just listen to your body. That is easier said than done, but do what you can handle. If that training run at 115-135 isn't enough then increase to 140-155 and hold there. When I'm doing track workouts I get my heart rate up to 185 and then cool down to 135 and do it again. Just figure out what your threshold is.


On another note I completed my second 25k trail run this weekend at Tyler State Park. I knew there were hills, but they were more than I expected. I finished in 3:38, and managed not to injure myself, so that's a success in my book. I'll be doing my first 50k in December, so I have some work to do.

 

Thanks for the tips, and good luck with the 50K

 

Currently tapering down. Will run a 25K (my first) this Saturday and work as a volunteer for the 50K and 50 mile peeps. The name of the race is "Pumpkin Holler", and to me is more of a sightseeing trip as some of us will be camping from Friday 'til Sunday morning.

The Saturday after that I'll be running a 15K, and that is where my energy an effort will go to.

 

I've never used a hear monitor, maybe that's why I'm slow

My mileage was a little lower this week, 33 miles, but I had two great runs in the mountains, both about 9 miles- the first one was an absolute killer- it climbed ~ 2500' in 4.5 miles, the last 1000' was straight up- not a single switchback- ouch!!!

 

Damn, I feel that all the way here in California.

What part on Montana you in? I have a place in Heron, close to Sand Point ID.

 

I'm currently in SE Montana- rolling plains/badlands/ponderosa pine forest

^ this was a trip to Missoula (my alma mater), I get to the Western part of the state fairly often as I have relatives scattered about there

I've been to Heron, very nice area

 

not 100% running related, but someone had told me to try a Crossfit workout called "Murph" (named after a fallen Medal of Honor recipient)- it's a 1 mile run followed by 100 pullups, 200 pushups and 300 body weight squats- you can break the exercises into any way you want, when completed- another mile run for a total time.

I broke up the exercises as 5 pullups, 10 pushups, 15 squats for twenty sets. To make it a little tougher, we had 30 mph winds w/ gusts to 50! The first mile I ran in 7:50, not blazing, but with the wind I was satisfied. The first 10-12 sets went pretty fast, but then the pullups started getting tougher (the pushups/squats felt like I could go on forever) so I'd have to rest slightly/drink a little water- I finished the exercises in 24:23. The second mile was tougher (and slower) at 9:03, total time 41:16.

definitely a humbling workout

 

great work man. if you care to know more about that man that WOD is dedicated to:

http://www.cmohs.org/recipient-detail/2199/murphy-michael-p.php

i'd also suggest reading lone survivor. it's a first hand account of the only survivor of operation redwing; the mission in which LT Murphy, 10 other SEALs, and 8 Army Night Stalkers died.