#8561145 - 02/20/16 01:49 PM
Re: Running/Cardio Thread
[Re: Design]
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SJP0tato
Member
Registered: 10/13/01
Posts: 814
Loc: Gilbert, Az
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Nice work all!
I finished my last med-long run a few hours ago before next weekend's race. Hoping to BQ this one, but the weather has been abnormally warmer than usual (in the 90's lately) so it might be tough. Still gonna give it my best and see what happens. 
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#8562005 - 02/21/16 02:14 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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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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Wewt good luck. Man! Sub 3:15 goal?
_________________________
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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#8562308 - 02/21/16 11:57 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
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#8562677 - 02/22/16 11:54 AM
Re: Running/Cardio Thread
[Re: Impulsive]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 34131
Loc: State, Country, etc.
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I had the shittiest run ever yesterday along the beach and through capitola/aptos on the street. Total fucking misery. A few more of those and I'm done with running lol. 11.n miles barely sub 10:00/mi pace, was a little hot. Had a decent surf beforehand tho which always tires me the fuck out I guess.
impulsive is that the soleus you're talking about?
_________________________
general douchebaggery
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#8563692 - 02/23/16 09:25 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15463
Loc: San Jose, Ca, USA
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73 miles for me last week. Had a couple runs that totally sucked, but a few great ones to balance it out a little.  Still feeling heathy and strong with 225 for the month. Want one more 70+ week, then a good taper for Way Too Cool on the 5th.
Damn dude!! Killing it!! Gonna crush WTC!!
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 Paki: 3:36
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#8563862 - 02/23/16 10:54 AM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11404
Loc: The OC
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Nice work Chris. That's some serious miles.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8569878 - 02/27/16 02:50 PM
Re: Running/Cardio Thread
[Re: Design]
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SJP0tato
Member
Registered: 10/13/01
Posts: 814
Loc: Gilbert, Az
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Well, didn't make Boston. But hit my 2nd goal of beating my previous time (by about 10 mins):
https://www.strava.com/activities/503645453
Things were going fairly well right up to about mile 20, then it all started to fall apart. Terrible calf cramping, the heat was starting to build, and the wheels came off.
Horrible agony after the race, I spent about 45 minutes afterwards mostly writhing around in pain. Absolutely the worst post-race damage I've had before (legs/blisters/everthing pretty much).
So yeah, that's the last full for this season. Dunno if I'm going to mess with another, or stick to halfs & below in the future. (Watch in a week I'll be ready to train up for another...)
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#8569911 - 02/27/16 03:44 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
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#8570334 - 02/27/16 11:26 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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SJP0tato
Member
Registered: 10/13/01
Posts: 814
Loc: Gilbert, Az
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Hard to say....I can probably count the number of blisters Ive ever had on one hand. I do swear by Injinji socks though.
I never seem to get them until races, something about how I'm pushing off maybe...
I tried the Injinji's years ago, they were comfy/seemed to work well, but obnoxious to get on sometimes. Maybe I'll order up a couple more pairs and try 'em out again. If they can avoid the giant multiple blisters I'm willing to give it a shot!
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#8570755 - 02/28/16 02:32 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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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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Solid effort bro, looks like you have a BQjust waiting to happen in better weather. Maybe a fall marathon?
_________________________
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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#8571363 - 02/29/16 01:05 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11404
Loc: The OC
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I hardly get blisters either, at any distance. Thinking it might be the shoes or your form (?). Do you think the cramping might be due to low sodium from the heat? In any case, fantastic time. Way to stick it out the last 10K.
And Chris is officially the 6 million dollar man. Nice work!
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8571486 - 02/29/16 09:03 AM
Re: Running/Cardio Thread
[Re: Design]
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SJP0tato
Member
Registered: 10/13/01
Posts: 814
Loc: Gilbert, Az
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I hardly get blisters either, at any distance. Thinking it might be the shoes or your form (?).
I think form might have something to do with it. My cadence is pretty good ~180, and I try to land as firmly, without braking as possible. The downhill I think might've made things a little worse than usual too.
I ordered up some Injinji socks, I'm going to give them a shot. I noticed it never happens during training runs, only races... so it must have something to do with the faster pace or something.
Do you think the cramping might be due to low sodium from the heat?
This I'm not sure on. I carry water with me, and ran out around mile 19 (about 1/4 mile after passing a course water station of course), so it's possible I wasn't keeping up enough with hydration for the end.
And Chris is officially the 6 million dollar man. Nice work!
He's more machine now than man. Soon he'll reach his final form.
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#8572860 - 03/01/16 09:05 AM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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I haven't posted up in here lately so here's what is going on with me.
Finished out 2015 with 1800 miles, which was a lot for me. I did a few half marathons at the end of the year and one early this year. Winter is racing season here in Florida after all, lol.
In March I'll be volunteering for the first time at a race, pretty excited about that!
I'm keeping up a consistent 100 miles a month right now and will build that up for races. I am doing a marathon in May and just this morning signed up for JFK50 in November! That's the main race I'll be doing this year and excited to do it.
I just started hitting the gym again, just once a week on Tuesday (today will be week 3) and going to build that into twice a week.
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#8575920 - 03/03/16 11:20 AM
Re: Running/Cardio Thread
[Re: Lividentity]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11404
Loc: The OC
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Nice job man. Are doing strength at gym or something else? Or just there for the Spring season?
Forgot to post that I did a recovery race in my backyard with a few work friends. The OC Chili Race series offers a 5, 7 and 10 mile course along Trabucco Canyon near O'neil Regional Park. Attracts a lot of local runners in South OC.
Anyway, here are a few photos of the route. Fun race and highly recommend it for those of you local to the area.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8576275 - 03/03/16 01:31 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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I've just started going to the gym and doing a whole body workout. This one specifically Link
My plan is to keep going and get my overall strength up. I'm not as fast as many of you guys, but I can go run a 2hr half pretty much any day of the week, but benching 100lbs sucks, lol. So I just want to be stronger and healthier overall.
I'm pretty much a novice at weight lifting so I'm sure a lot of guys here could give me pointers, but for now I'm just working my way back into it, I did Starting Strength before and it made a big difference so hopefully just a few months of this will give me some good gains I can work on keeping. 
Anyway, looks like you did a cool race man!
Ironmom, 300 mile month!? What are you turning elite? Geez! You're gonna smash WTC! Looking forward to seeing how you do and hear all about it!
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#8576670 - 03/03/16 04:46 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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Doing that KEy west (?) 100m death march again? me: I'm still in burnout-timeout
I debated on doing the 50, cuz I know I could. Then it was $200 to sign up, then the drive, hotels, etc. Nah I spent the money on JFK instead. I will go back to Keys and do it though!
I haven't posted up in here lately so here's what is going on with me.
Finished out 2015 with 1800 miles, which was a lot for me. I did a few half marathons at the end of the year and one early this year. Winter is racing season here in Florida after all, lol.
In March I'll be volunteering for the first time at a race, pretty excited about that!
I'm keeping up a consistent 100 miles a month right now and will build that up for races. I am doing a marathon in May and just this morning signed up for JFK50 in November! That's the main race I'll be doing this year and excited to do it.
I just started hitting the gym again, just once a week on Tuesday (today will be week 3) and going to build that into twice a week. JFK is a fun one and perfectly suited for Florida flat training  Here's my mini write up on it if you're interested http://clubsi.com/ubbthreads.php/ubb/showflat/Main/294598/Number/7442279#Post7442279
Oh didn't know you did it. Will be reading it for sure. I saw there is an article on JFK in the new Ultrarunning too. Unfortunately I haven't finished last issue with our resident ultra elite athlete laughing in it that gets me every time I see it.
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#8576798 - 03/03/16 06:47 PM
Re: Running/Cardio Thread
[Re: Lividentity]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Went and read your race report again, once I saw the map I was like I remember reading this! Man 2013 was like forever ago now, lol.
I really hope that someday all of us ultra wannabes will do a race together. was cool to run with Chris at Javelina, granted, he was way in front of me. I think he beat my 100k time by like 4 hours, lol.
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#8581824 - 03/08/16 11:12 PM
Re: Running/Cardio Thread
[Re: ]
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CrazeD
Post Master Supreme
Registered: 11/25/01
Posts: 104806
Loc: San Diego, CA
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unless that 28:xx effort was quite "soft" it's hard to make much in terms of gains in anything short of like 3-4 months I think? 6 weeks is *almost* about the time to start your taper for the race. hahaha. good way to know if the effort was soft? Did you ...around mile 1.5.... know definitively that there was absolutely no way you could maintain the current pace for another 1.5?  , then you know the pace was good You look like you are a sub 20:00 5k waiting to happen tho /homo [1.5 yrs? haha] I was suprised that I was still feeling good at the halfway point.. Normally I lose like 2-3 minutes on the back half  .. There I was able to keep pace the whole time.. guessing I was at about 85-90% effort. you got 90 seconds just practicing to push your effort level that practice will probably give you another 20 seconds of improved fitness. It's seriously easy to cut 2 minutes off a first 5km. 4 weeks tops. The next 2 minutes could take 4 months to 4 years.
You smart!
After running about 3 times a week, I'm inside 27 minutes now.. after getting used to the distance and how much exertion I can withstand for an extended period, my best time is now 26:40
So I have a little under a month to attempt to shave off another 2 minutes.
_________________________
He/Him/His 2020 BMW ///M550i 2018 Chevrolet Camaro SS 1LE
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#8582337 - 03/09/16 12:37 PM
Re: Running/Cardio Thread
[Re: CrazeD]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 34131
Loc: State, Country, etc.
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#8582665 - 03/09/16 03:37 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
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So this past Saturday I had what was probably the ultra performance of my life so far...maybe only trumped by Leadville.
Drove up to Auburn/Cool on Friday with my buddy Jeff, got our bibs, had dinner with my family at the local Sizzler, then so drove the hour back to my parents house to get a few hours sleep. Back up at 5 for the drive back to pick up Jeff and get to the start. It had poured rain all night, and the skies were cloudy, but the rain held off.
Start to Mile 8
Gun went off at 8 and we took off down the road. This race has 1200 people starting, so the first 1.5 miles on the wide road is great because it allows everyone to settle in before it dumps into the single track. Shortly after that we crossed the stream that was thigh deep in me. This first loop has a few gentle climbs, but it's a great section for settling into a good pace. Trail was a mess with mud and water but it didn't cause me any grief, I was enjoying myself splashing through every puddle I could find. Passed through the start/finish area in just over an hour and headed down towards the river.
Miles 9-20
The trail takes us down some technical (and now wet) trail to the confluence of the American River, where we then have 5 or so miles of rolling gravel road along the river. I felt fantastic here. I was maintaining an 8:45 or so average pace, even with multiple rolling hills. I was enjoying the views and the cool weather. Aerobicaly it felt easy and my legs were quick and light. Eventually the trail starts climbing up the hills above us, all on beautiful, wet single track. I focused on running what so could and hiking when I felt I should. I was caught in a conga line, so when we hit the aid station at mile 20, I downed a cup of Coke, refilled my single handheld and hauled ass out of there.
Mile 20-26
I ended up behind a guy that was running a good pace so I settled in to see how that felt. He asked me if I wanted to get by and I told him nah, I was good. He suggested we push the pace and so said lets go for it. The next 6 miles might be my favorite I've ever run. We were hauling ass. Charging along this gently rolling narrow trail with beautiful views the whole way. At one point my watch chimed a mile and it was well under 8 minutes. We probably passed 20 people in that stretch.
Eventually we hit the base of the toughest hill on the course, Goat Hill. I thanked my buddy for the good time, and quickly put some time on him as I started power hiking. It went by much faster this time, and never had to stop and catch my breath like I have in previous races. There's an aid station at the top, and I stopped just long enough to refill my bottle and down 2 cups of Coke.
26 to the finish
The next 3 miles roll and descend back to the highway before a final climb before the finish. It had started raining really hard, and the trail was trashed, but I did my best to stay on my feet while moving as quick as I could. Still feeling strong, Those miles flew by. Crossed the highway alongside former MLB pro Eric Byrnes and tried to make quick work of the steep hill with a mile to go. Grunted it out and tried to dig deep over the last stretch to the finish.
Crossed in 4:37 and set a 10 minute 50k/course PR and a full half hour faster than my race last year. Amazingly I felt fantastic. Almost no soreness and barely out of breath. I think the conditions were more the limiting factor than my fitness.
I did this whole race on 1 bottle of Gatorade G2, 4 cups of Coke and about 6 Salt Sticks. No other food or nutrition. Never lacked energy.
Hung around in the rain with my parents till Jeff finished almost 2 hours later, then it was straight to the car for the 7 hour drive home.
85/818 overall
23/180 in my AG
Taken on Goat Hill:
Strava file:
https://www.strava.com/activities/509472258
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#8582818 - 03/09/16 04:56 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Way to go man! You're doing great this year. You're going back to Javelina right? Gonna kick its ass man!
Are you trying to do fat adaptation? That is a low amount of calories to take in for that type of exercise. Pretty cool though, I want to give that a shot myself.
Always heard Way Too Cool is a good race, sounds like you had a ton of fun! Did you see Eric Schranz out there? I saw he had a post on URP he was taking pictures.
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#8582860 - 03/09/16 05:46 PM
Re: Running/Cardio Thread
[Re: Lividentity]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11404
Loc: The OC
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Well done man. I'm impressed you knocked that out with almost no supplements. Very fast race!!
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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Moderator: Silock, Professor Paki
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I could have gone outside and walked that 1/10th, but said fuck it, close enough. 
I learned early on in my Ironman racing that I can basically run aid station to aid station on nothing but Coke, so my body definitely knows how to put it to use.
