#8520731 - 01/18/16 12:15 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Sir Ironpool
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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#8520770 - 01/18/16 12:46 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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Wow, well done Chris. Solid performance no doubt. I really like the whole mindset of the ultrarunning crowd. Competitive yet supportive.
Our friends live near mile 22 of the LA course and usually bring me snacks. Slurpee sounds really good. Thanks for the idea 
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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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#8520829 - 01/18/16 01:41 PM
Re: Running/Cardio Thread
[Re: Design]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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That beard....
Impressive chris. Love how your whole family gets into it.
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#8521120 - 01/18/16 07:56 PM
Re: Running/Cardio Thread
[Re: ]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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That's so fucking awesome you caught your Dad right at the end!
Great job man. Strava says you've done 145 miles this year already? Fuck me man that's nuts!
Love the beard, you need a new ridiculous laughing picture with that one at Javelina. :P
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#8522188 - 01/19/16 07:14 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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Kickass PR Ironmom, well done all around on this one!
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#8524473 - 01/21/16 11:00 AM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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lol
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#8529628 - 01/25/16 11:07 AM
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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Nicely done. 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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#8529830 - 01/25/16 12:58 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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Nicely done Stickaz. I think the goal for all first time marathoners is to simply survive without getting injured lol. For a LSR, seems like a great time.
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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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#8538824 - 02/01/16 11:49 AM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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Good job man. Run looks solid!
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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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#8547275 - 02/08/16 11:10 AM
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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#8548661 - 02/09/16 03:35 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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Looks like LA Marathon this Sunday will be another hot one. Third straight year of upper 80s/low 90s.  
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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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#8549142 - 02/09/16 10:57 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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Pretty happy to get a 70+ miles/10k ft vert week.
What's your typical week look like in the ~70/wk range?
I've been topping out around the mid/upper 50's this last training cycle and the 6-weeks in-between races.
I think once this one's done I'm going to work on upping my mileage to the 70's range and see if that helps with the next half I have tentatively planned for June (San Diego RnR-Half).
This is my last hard week before the race, and it looks something like:
M: 9, Tue: 11, Wed: 6, Thur: 5, Fri: 10, Sat: 18
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#8549329 - 02/10/16 08:49 AM
Re: Running/Cardio Thread
[Re: SJP0tato]
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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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Last week was:
(Rounding down)
11, 15, 10, 11, 10, 5, 7.
I'm not following a plan of any kind, just trying to extend each run by a mile or a few beyond what's comfortable. My goal is to build up some good solid base mileage this month and next, ease off in April, then ramp back up for May June and July with 80 mile weeks to prepare for Angeles Crest first weekend in August.
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#8549376 - 02/10/16 09:29 AM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Ampsman in Extremis
I PITY THE FOOL!
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Registered: 04/10/00
Posts: 15464
Loc: San Jose, Ca, USA
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Pretty happy to get a 70+ miles/10k ft vert week. What's your typical week look like in the ~70/wk range? I've been topping out around the mid/upper 50's this last training cycle and the 6-weeks in-between races. I think once this one's done I'm going to work on upping my mileage to the 70's range and see if that helps with the next half I have tentatively planned for June (San Diego RnR-Half). This is my last hard week before the race, and it looks something like: M: 9, Tue: 11, Wed: 6, Thur: 5, Fri: 10, Sat: 18
I wouldnt add miles just for the sake of miles, especially for a half. I just ran a 1:28 half in training (with about 400 feet vert)pretty comfortably and havent ran more than 55 a week. The 2 big things for me have been #1 hitting my weekly workouts fucking hard, for example 8x3min @ 5k with 2min rest or 10x1 min hard and #2 recovery runs super easy, not fucking moderate bitch...fucking easy as shit. I have been running mine at like 8:30-9min pace. I think this is a big mistake that lots of people make and I used to make also.
Also, fuck the "LSD" shit, do long runs moderate.
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#8549437 - 02/10/16 10:16 AM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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Pretty happy to get a 70+ miles/10k ft vert week. What's your typical week look like in the ~70/wk range? I've been topping out around the mid/upper 50's this last training cycle and the 6-weeks in-between races. I think once this one's done I'm going to work on upping my mileage to the 70's range and see if that helps with the next half I have tentatively planned for June (San Diego RnR-Half). This is my last hard week before the race, and it looks something like: M: 9, Tue: 11, Wed: 6, Thur: 5, Fri: 10, Sat: 18 I wouldnt add miles just for the sake of miles, especially for a half. I just ran a 1:28 half in training (with about 400 feet vert)pretty comfortably and havent ran more than 55 a week. The 2 big things for me have been #1 hitting my weekly workouts fucking hard, for example 8x3min @ 5k with 2min rest or 10x1 min hard and #2 recovery runs super easy, not fucking moderate bitch...fucking easy as shit. I have been running mine at like 8:30-9min pace. I think this is a big mistake that lots of people make and I used to make also. Also, fuck the "LSD" shit, do long runs moderate.
BLASPHEMY! 
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#8549470 - 02/10/16 10:29 AM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15464
Loc: San Jose, Ca, USA
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Pretty happy to get a 70+ miles/10k ft vert week. What's your typical week look like in the ~70/wk range? I've been topping out around the mid/upper 50's this last training cycle and the 6-weeks in-between races. I think once this one's done I'm going to work on upping my mileage to the 70's range and see if that helps with the next half I have tentatively planned for June (San Diego RnR-Half). This is my last hard week before the race, and it looks something like: M: 9, Tue: 11, Wed: 6, Thur: 5, Fri: 10, Sat: 18 I wouldnt add miles just for the sake of miles, especially for a half. I just ran a 1:28 half in training (with about 400 feet vert)pretty comfortably and havent ran more than 55 a week. The 2 big things for me have been #1 hitting my weekly workouts fucking hard, for example 8x3min @ 5k with 2min rest or 10x1 min hard and #2 recovery runs super easy, not fucking moderate bitch...fucking easy as shit. I have been running mine at like 8:30-9min pace. I think this is a big mistake that lots of people make and I used to make also. Also, fuck the "LSD" shit, do long runs moderate. BLASPHEMY!
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Paki: 3:36
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#8549534 - 02/10/16 10:51 AM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 35961
Loc: State, Country, etc.
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I think thats true because the normal rule 'elites' follow have around 80-110 mpw, since you're around 55 you need/should get more quality runs in right.
the 80/20 rule [80% moderate, 20% hard] was built around elites simply being able to recover while hitting high mileages no?
at least thats my understanding.
similarly, if you're going to do 5-10 mpw [*cough*] they might as well be lung-searing tabbata stuff
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