#7927931 - 10/23/14 03:17 PM
Re: Running/Cardio Thread
[Re: ]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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Keeping things going here.
Scored another personal best in speed training this week; 6 miles @ 47:09 (7:52/mi). Feeling strong and ready for Surf City 10 this Sunday.
Going to try and stick with the 10mi/80:00 pace group for as long as possible. If things go well, I might have a shot and a sub-1:45 in the Vegas half marathon in 3 weeks.
*fingers crossed* Once I get my feet figured out, we should strava. Seems like you're reasonably close to those paces. But I think you'll want to get that 10km(almost) sub 7:45. Though does it make sense to do a hard 6 miler that close to your 10 miler? Or is the 10 mile incidental on the path of the 1:45 1/2. I'm intrigued to see how the 10 goes. What's your weekly milage?
Right now about 20-25. That's all the time I can dedicate at the moment with my crazy schedule. 
You're right in that the 10 miler is a training run for me. I've run this pace/distance once before prior to the OC Marathon. But weekly mileage back then was closer to 25-30.
I'm on Runkeeper and have been thinking about Strava. Seems a lot of y'all use it. 
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7928454 - 10/23/14 08:39 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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I'm about a month out from my Half, PR target of 1:30. One of my speedwork days I've been taking Ironmom's advice and doing 2x3200 repeats at/slightly faster than race pace.
The first week was tough, last week was a little better, and this week it feels like I had enough left over to do another repeat at goal pace. Not sure how much taper I'm going to do before the race, maybe 1.5 weeks or so. I'm averaging 35-40mpw the past ~8 weeks, and 30-35mpw for a few months prior to this.
I'm feeling mostly confident a 1:30 is possible with my training plan and how I've been feeling (compared to my previous Half PR 2:03 7+ months ago). It's been in the mid 60's when I run lately, I'm hoping it'll be 10-15 degrees cooler next month for my attempt which would correspond to a slightly lower average heart rate.
From yesterday, splits 2-3, and 5-6 are the interval:
Splits Time Dist AvePace BstPace AveHR MaxHR Cadence stride
1 8:54.2 8:54.2 8:54 0.96 3 3 9:14 9:14 8:10 147 168 170 176 1.03 41
2 6:46.7 15:41 6:47 1.00 3 3 6:47 6:47 6:12 169 175 180 184 1.32 93
3 6:24.0 22:05 6:23 0.96 3 3 6:40 6:39 5:52 177 181 180 182 1.34 92
4 3:19.8 25:25 3:20 0.36 -- 3 9:12 9:13 6:26 157 179 164 180 1.07 40
5 6:42.3 32:07 6:43 0.99 3 3 6:46 6:46 6:07 175 180 180 186 1.32 95
6 6:32.7 38:40 6:32 0.97 3 3 6:45 6:44 5:55 179 183 186 186 1.28 94
7 5:02.3 43:42 5:03 0.60 3 -- 8:23 8:24 6:10 168 183 174 184 1.10 67
Summary 43:42 43:42 43:42 5.85 20 20 7:28 7:28 5:52 167 183 176 186 1.22 522
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#7928741 - 10/23/14 11:35 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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#7929306 - 10/24/14 11:30 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Sandbagger. 
No shit!
Sounds like he went for a stoll on the first one.
Either way, 90 minute half is quick.
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#7929420 - 10/24/14 12:12 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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Nice work guys. FAST!!
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7930118 - 10/24/14 04:40 PM
Re: Running/Cardio Thread
[Re: Design]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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...and more good news. Got picked up for the LA Marathon courtesy of my friend at Asics. Still have to confirm the spot but was told it looks goood.
Looks like I get to kick up the mileage after Vegas. 
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7930722 - 10/24/14 11:40 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Did my usual loop today a bit more briskly than I usually do.
3.28 miles/30:02/9:09 pace
Not fast compared to you maniacs, but compared to my usual 9:30-10:15 pace, pretty quick. I was pressed for time squeezing that run in before friends came over to go out to dinner. They were here when I got back, doe. 
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___________________________________ gamby still have an EM1--go figure 
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#7931014 - 10/25/14 12:10 PM
Re: Running/Cardio Thread
[Re: slackereg6]
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Cheesegoggles
Post Master Supreme
Registered: 07/10/08
Posts: 19073
Loc: Here
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14 mile long run today. Wife wanted to go easy and I didn't protest too much since this is the distance where my hamstring started causing problems during training for my first full.
Of course after my wife says she wants to go easy and complains on every uphill stretch that I am going faster than I should be, she says at the end that she is unhappy with our overall pace. 
Overall pace was 9:33/mile. That does not count eighteen minutes of stopping for traffic and trying to figure out why we couldn't get out of a park. I think we need to not go west into the suburbs for any more long runs - too many traffic lights and not enough sidewalks.
Bright side is that we did as suggested above and turned it up for the last three miles: 8:57, 9:02 and 8:50.
15 miles next week.
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#7931060 - 10/25/14 01:26 PM
Re: Running/Cardio Thread
[Re: gamby]
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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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Did my usual loop today a bit more briskly than I usually do. 3.28 miles/30:02/9:09 pace Not fast compared to you maniacs, but compared to my usual 9:30-10:15 pace, pretty quick. I was pressed for time squeezing that run in before friends came over to go out to dinner. They were here when I got back, doe.
To me you're not that slow :D, you just cruised around at my 1/2 goal pace (which I missed by :24s/ mile) 
I did a 5.0 yesterday afternoon, avg'd 8:54 and I hard to work pretty hard (HR was around 150 the whole back half) which I'm not happy about but whatever
_________________________
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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#7932475 - 10/26/14 07:45 PM
Re: Running/Cardio Thread
[Re: Cheesegoggles]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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14 mile long run today. Wife wanted to go easy and I didn't protest too much since this is the distance where my hamstring started causing problems during training for my first full. Of course after my wife says she wants to go easy and complains on every uphill stretch that I am going faster than I should be, she says at the end that she is unhappy with our overall pace. Overall pace was 9:33/mile. That does not count eighteen minutes of stopping for traffic and trying to figure out why we couldn't get out of a park. I think we need to not go west into the suburbs for any more long runs - too many traffic lights and not enough sidewalks. Bright side is that we did as suggested above and turned it up for the last three miles: 8:57, 9:02 and 8:50. 15 miles next week.
My wife and I figured out long ago that we just can't run together.
Got in a nice 9 mile run up at Pt. Mugu yesterday. Climbed a decent peak right over the water:
Edited by Mrs. Ironmom (10/26/14 07:45 PM)
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#7932799 - 10/26/14 10:44 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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Holy crap. I disappear for a couple days and come back to people posting all types of activity. Nice job guys.
Finished the Surf City 10 with the work group today. About 15 total made it out. I didn't hit my stretch goal but came damn close.
10 miles @ 80:46
#151 of 1665
Runkeeper splits:
- 9:06 (1+ min delay)
- 8:02
- 7:57
- 7:45
- 7:49
- 8:00
- 7:46
- 8:23 (mile 8-9 for gel pack)
- 8:31
- 8:04
Overall I'm pretty stoked and will be a confidence booster for Vegas. And I think I may have surprised some coworkers as they know I keep a crazy-busy schedule.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7934043 - 10/27/14 03:36 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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Thanks man. I think you'll do fine in the 5K/Tri. When I did the OC Chili Race series there was 800-1000 ft of vert on the 10 miler. Slowed me down about 2-3 minutes overall.
That bike portion sounds nasty though.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7934299 - 10/27/14 07:01 PM
Re: Running/Cardio Thread
[Re: Design]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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...and more punishment on the horizon. I officially got in for the 2015 LA Marathon. Time permitting, I'd like to train for a sub-4 hour goal.
I'll be picking up the mileage in December.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7935177 - 10/28/14 10:34 AM
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 was on vacation this weekend and ran a Half while I was at it. I swear the course was exactly a half-mile short, but whatever. I did a rookie mistake in running the race in new shoes, this is because I was visiting family and I had bought shoes to leave there last time I visited, so this was first time I have been there since and ran in those shoes. It gave me pretty bad shin splints on my left leg for ~4 miles, which slowed me down, but I got through it. I ended up doing about a 1:46, which is awesome, considering the cramps, forgot my Clif Blox (so had nothing to eat beforehand nor during the race) and it also has a sizable hill, which I don't really get in Florida. It makes me feel good about the full Marathon I am training for in December and want to go sub 4.
Recently I feel like I've gotten my nutrition figured out on long runs, have been able to do 19-21 mile runs and feel good during, and most importantly, after the run! Pretty excited about that and the weather cooling off in Florida is making me want to run all the time.
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#7935207 - 10/28/14 10:49 AM
Re: Running/Cardio Thread
[Re: Lividentity]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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Considering you're already under 8 for the half, and can pound out 19-21 with no problems, you sound like you are well ahead of goal. My guess is you'll land somewhere in the 3:30-3:40 range.
Nicely done!
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7935245 - 10/28/14 11:05 AM
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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Nah they're Brooks Pure Connect 2's, which is what I run in. I'm just blaming them for the way my legs were feeling, because that's the only difference compared to my normal daily runs here in Florida. It only lasted miles 2-6, after that was fine, I also ran 6 and 4.25 mile runs in those shoes and was fine. So I'll see how I feel doing tonight's 10 mile run and see if I have any issues.
I'd love to be doing under 3:45, my last 21 mile run was 3:35, which not a race or anything it made me think 4 hours is doable. My only other full was 4:49, so dropping down to 4 would be awesome. I'm no Boston level quick guy lol.
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#7935611 - 10/28/14 02:10 PM
Re: Running/Cardio Thread
[Re: Cheesegoggles]
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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 assure you she is correct here bro
_________________________
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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#7937523 - 10/29/14 01:19 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Cheesegoggles
Post Master Supreme
Registered: 07/10/08
Posts: 19073
Loc: Here
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#7937543 - 10/29/14 01:29 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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I'm sitting here getting fatter and taking the entire week off [except for swimming which I think only makes me a slower runner haha] [I just one-upped your skipped workout bro]
I didn't do one bit of exercise last week.
Boom
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#7939630 - 10/30/14 01:11 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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Too bad I'll miss you; be there in the area the week after. Though I'm surprised you waited this late to register. Guessing it's pretty intense for the average Joe. 
Awesome photo BTW.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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