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#9094645 - 08/02/17 04:22 AM Re: Running/Cardio Thread [Re: Design]
chris4652008 Offline
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Registered: 01/17/04
Posts: 4510
Update on what I've been up to since last post:

I've Dropped "structured" running completely (still doing bits and pieces for cardio) and have been hitting fitness bootcamp hard with my wife. Three early morning gym based sessions a week @ 05:30 before work, and also outdoor sessions in the evenings two nights a week plus Saturday mornings.

Did my second OCR (Muscle Acre 10k) http://www.muscleacre.com/ ...That was fun apart from my wife dislocating her shoulder, I sent her off to hospital while I completed the course (no sense both of us sitting in waiting room for hours lol).


My Waistband has gone from tight in 34" trousers (January 2016) to loose in 32" (first time in 32" waist in about 4-5 years).

No idea what I weigh though, I'm more interested in how I feel and what I can do.

Right now at the age of 42 I'm Feeling like I'm in the best shape of my life.
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#9182176 - 11/08/17 02:10 PM Re: Running/Cardio Thread [Re: chris4652008]
Design Offline
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Registered: 12/11/02
Posts: 10510
Loc: The OC
Keeping this thread alive. Survived the LA Rock n Roll half a few weeks back with a 1:47:58. Cooler weather but humid. Overall a good race for me but was hoping for a slightly lower time.

Tomorrow I'm off to Los Coyotes for a Ragnar Trail series race. 8 person relay throughout an Indian Reservation near Warner Springs. Lots of vert on this course @ 5000ft elevation. But the team is very relaxed and more about having fun. Really looking forward to it.

I have the Turkey Trot with the family, another 13 mile trail race in early December with some friends, then training once again for the LA Marathon. Should hopefully keep the holiday lbs off. \:D
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#9188129 - 11/15/17 02:12 PM Re: Running/Cardio Thread [Re: Design]
Chas Offline
has his shit together, still getting some decent kills
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Registered: 09/26/02
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Loc: Maryland
So I need some feedback from the more experienced distance runners.

Right now, my 26.2 PR is 3:18:xx, about a 7:35/mile overall. I know I can do better than 3:18, my strategy was off last year...stupidly stopped eating at mile 18 and gassed out by 21.
I'm torn between whether I really build my base over the winter/spring and go hard over the summer for BQ attempt this coming fall or wait another year until I turn 35 and get the extra 5 minutes to qual. Another thought would be to go for Chicago this fall, then try for BQ at Chicago, as it's a flat course. Mileage wise, off season I'm at about 25-30 miles per week for maintenance, and once training ramps up, I'm at 50-60 a week.
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#9188199 - 11/15/17 03:16 PM Re: Running/Cardio Thread [Re: Chas]
KEVIN RETURNS Offline
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Registered: 01/23/12
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Loc: Kevin Town
I'd think if you honestly want to BQ you'd have 3-4 12 week blocks of 50-60 leading up to it
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#9188637 - 11/16/17 07:47 AM Re: Running/Cardio Thread [Re: KEVIN RETURNS]
Chas Offline
has his shit together, still getting some decent kills
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 Originally Posted By: Kevin Spacey
I'd think if you honestly want to BQ you'd have 3-4 12 week blocks of 50-60 leading up to it
Yeah, that seems to be the unfortunate reality. I think 2019 is more realistic. Eh, at least I can go for a sub-65 10 mile this year.
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#9190431 - 11/17/17 01:48 PM Re: Running/Cardio Thread [Re: Chas]
dirtyS13drifta Offline
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Registered: 12/07/02
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Loc: Oregon
About to cross 800 miles for the year. Looks like 1,000 is off the table as I missed a couple weeks for surgery recovery.

Still 800 is my best year, I got to a late start, and our winters SUCK. I could see 900 happening still.
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#9190446 - 11/17/17 01:55 PM Re: Running/Cardio Thread [Re: Chas]
KEVIN RETURNS Offline
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Registered: 01/23/12
Posts: 14250
Loc: Kevin Town
 Originally Posted By: Chas
 Originally Posted By: Kevin Spacey
I'd think if you honestly want to BQ you'd have 3-4 12 week blocks of 50-60 leading up to it
Yeah, that seems to be the unfortunate reality. I think 2019 is more realistic. Eh, at least I can go for a sub-65 10 mile this year.


wow thats awesome, just looking at the mcmillan/vdot table thats equivalent to:

5:23 mile
18:44 5k
38:53 10k
1:26:42 half
3:02:28 full

me: I'm hoping I'll end up around 20:30--20:40 in a 5K race next week , kinda sick but whatever, feel good enough I think. I'll accept even [1] second off my PR I guess tho hehe [<20:55]
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#9192246 - 11/20/17 01:49 PM Re: Running/Cardio Thread [Re: Chas]
Mrs. Ironmom Online   content
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Registered: 03/12/01
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 Originally Posted By: Chas
 Originally Posted By: Kevin Spacey
I'd think if you honestly want to BQ you'd have 3-4 12 week blocks of 50-60 leading up to it
Yeah, that seems to be the unfortunate reality. I think 2019 is more realistic. Eh, at least I can go for a sub-65 10 mile this year.


Based on personal experience...yeah, youíre mileage needs to get bumped up to the 60mpw range to go for that BQ. Hereís a screenshot of my Strava from when I qualified the first time. It was my second real attempt. First time (at the same race the year before) I blew up spectacularly at mile 21 and limped to a 3:20 I think. I was only doing about 40mpw. This time I focused on being focused. I only looked 5 feet in front of me, didnít worry about pace groups, just looked at my watch to make sure I was on pace. I also took nutrition like clockwork: 2 or 3 Clif blocks every 20 minutes, water every other aid station.

I highly encourage you going after it though! Qualifying is such a great accomplishment, and running the race is like icing on the cake.


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#9192249 - 11/20/17 01:54 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Mrs. Ironmom Online   content
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Registered: 03/12/01
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As for me...Iíve been sidelined with a pulled lower back muscle for the last week or two. Been trying to walk just to maintain my fitness, but itís been a real blow to my mental well being. Iím grumpy and restless not being able to run. Going to try a short one on the treadmill today to see how it feels.

I did sign up for the Black Canyon 100k in Arizona in February again though, and thatís got me excited. Waiting till Dec 2 Western States lottery before I start planning out the rest of next year.
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#9193053 - 11/21/17 11:35 AM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Chas Offline
has his shit together, still getting some decent kills
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 Originally Posted By: Mrs. Ironmom


Based on personal experience...yeah, youíre mileage needs to get bumped up to the 60mpw range to go for that BQ. Hereís a screenshot of my Strava from when I qualified the first time. It was my second real attempt. First time (at the same race the year before) I blew up spectacularly at mile 21 and limped to a 3:20 I think. I was only doing about 40mpw. This time I focused on being focused. I only looked 5 feet in front of me, didnít worry about pace groups, just looked at my watch to make sure I was on pace. I also took nutrition like clockwork: 2 or 3 Clif blocks every 20 minutes, water every other aid station.

Thanks for the encouragement; I've had a lot of progress in the past few years. 2014 I ran Baltimore (very hilly) at a 3:42, then 2015 was marine corps marathon at a 3:27, and then last year MCM again at 3:18, so I'm dropping time quickly. Looking back, I should have been a sub 3:15, but I stupidly stopped eating and like you, had an epic meltdown at 21.

I'm hoping I can get in the 3:12-3:13 range this year and go for Chicago and BQ in 2019. Fingers crossed...
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#9193535 - 11/21/17 06:32 PM Re: Running/Cardio Thread [Re: Chas]
Mrs. Ironmom Online   content
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Very similar progression for me as well. Personally I feel that thereís a learning curve to running a fast marathon thatís just as important as the physical training side. Keep at it...I bet the next one you nail it.
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#9195193 - 11/24/17 10:46 AM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
KEVIN RETURNS Offline
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Registered: 01/23/12
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Loc: Kevin Town
I just pulled a 20:20 5k out of my a$$ and wasn't a whiny bitch after mile 2 for once

Splits: 6:28,6:38,6:34

Didn't hurt that there was a fine redhead wearing a big sur marathon tee running my exact pace that I locked onto

<20:00 I think starting to become feasible \:o
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#9196893 - 11/27/17 06:41 PM Re: Running/Cardio Thread [Re: KEVIN RETURNS]
Design Offline
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Registered: 12/11/02
Posts: 10510
Loc: The OC
Nice job man. Always helps to have someone to chase. \:D
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#9199321 - 11/30/17 01:00 PM Re: Running/Cardio Thread [Re: Design]
MIGHTY gb Offline
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Registered: 03/22/04
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I did 150 floors on the stairmaster yesterday in 43:00. Fitness watch said I burned 593 calories

I don't run for exercise, ever. Hate it. Hate hate hate.
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#9199354 - 11/30/17 01:42 PM Re: Running/Cardio Thread [Re: MIGHTY gb]
dirtyS13drifta Offline
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Registered: 12/07/02
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Loc: Oregon
Trying to figure out a course of action for 2018 as races entries are opening up.

I'm thinking I want to get a 50miler or 100km in. Just not sure how ready I am.

I've been sort of taking November off (had to take 10 days off after surgery) so I've only ran 30 miles all month. I think October/September I was averaging 25/week.

Basically how do I move from 25mpw(average) to 50mi in a day ready.
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#9200027 - 12/01/17 01:33 PM Re: Running/Cardio Thread [Re: dirtyS13drifta]
KEVIN RETURNS Offline
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Registered: 01/23/12
Posts: 14250
Loc: Kevin Town
Well since a proper marathon requires 50-60+ mpw, this sounds like it would be more
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#9200117 - 12/01/17 03:21 PM Re: Running/Cardio Thread [Re: dirtyS13drifta]
Mrs. Ironmom Online   content
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Registered: 03/12/01
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Loc: Long Beach, CA
 Originally Posted By: dirtyS13drifta
Trying to figure out a course of action for 2018 as races entries are opening up.

I'm thinking I want to get a 50miler or 100km in. Just not sure how ready I am.

I've been sort of taking November off (had to take 10 days off after surgery) so I've only ran 30 miles all month. I think October/September I was averaging 25/week.

Basically how do I move from 25mpw(average) to 50mi in a day ready.


Based on how you felt after, and how well you did at the 50k, I think if you got a good 12 week build up to a peak of a couple 55-60 mile weeks, youíd manage a 50 miler just fine. 100k would require hitting 70 a week at least once. Itís a whole nother animal.
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#9200271 - 12/01/17 06:45 PM Re: Running/Cardio Thread [Re: KEVIN RETURNS]
dirtyS13drifta Offline
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Registered: 12/07/02
Posts: 46888
Loc: Oregon
 Originally Posted By: KEVIN RETURNS
Well since a proper marathon requires 50-60+ mpw, this sounds like it would be more


I'm not really interested in "proper". I'm just looking to finish a race in a pretty place and mostly have fun doing so.

I think my 50km showed that my 3-ish hours a week of cycling counts for something.

So Ampsman say 7-8 hours a week, which actually was actually what I did for July/august this year.

Backing into mrmom's information 55-60 sounds closer to 9-10 hours( I assumed 6mph because mix of trails/road) or 70 (11.5)

Given the goal of a 100km it sounds like a month of 9-10 with at least one week of 11-12 hours.

Now to fill in the details and get my ass running....lol
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#9222820 - 01/03/18 04:49 PM Re: Running/Cardio Thread [Re: dirtyS13drifta]
Design Offline
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Registered: 12/11/02
Posts: 10510
Loc: The OC
So I think I will finally pick up a semi-decent GPS watch for (mostly) running and the occasional tri. What's CSI think of this one?

https://www.amazon.com/Garmin-Forerunner...ds=garmin+920xt


Pricing seems pretty good...
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#9226017 - 01/06/18 07:04 PM Re: Running/Cardio Thread [Re: Design]
Mrs. Ironmom Online   content
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Registered: 03/12/01
Posts: 67835
Loc: Long Beach, CA
Iíve had the 920xt since it came out, which replaced the 910xt I had before that. Love mine and have had no issues with it. Itís lasted up to about 16 hours during a hundred, and works great in the water during both pool and open water swimming.
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#9226445 - 01/07/18 06:06 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Design Offline
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Registered: 12/11/02
Posts: 10510
Loc: The OC
Thanks Chris. Did some reading and it seems a sure bet. No wristband HR sensor; but they offer a bundle with the chest strap for $30 more.

https://www.amazon.com/gp/product/B00O4EXVX6/ref=ox_sc_act_title_1?smid=A1394B1K82XHSA&psc=1
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