#7975693 - 11/22/14 02:48 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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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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Finished my half today, didn't quite meet my stretch goal of 90 mins, but I'm happy where I wound up at 1:36:xx http://connect.garmin.com/modern/activity/637765685I started out with the 1:30 pace group, but I could tell by mile 2-2.5ish that it just wasn't going to happen so I dropped off. Started feeling really terrible around miles 4-5, probably because I started a little faster than I should have, and I was literally in no-man's land with the 1:30 group way ahead and nobody behind for probably 1/3 mile or more. I tried to keep a quick & steady pace, when a lady came up to pass a little bit later I latched on and held her until mile 10 where she faded. I just held pace through to the end and felt pretty good crossing the finish line. Overall I'm happy, much better than my last time of 2:03. I think with a few more months training I've got a shot at sub 1:30. 
Solid work dude! You'll get sub 1:30 next time for sure.
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#7979489 - 11/24/14 05:32 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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Welp, finally got an injury after a really nice long streak (just over a year) of none.
1.5 miles into what I was hoping to be 4 miles tonight, I got a huge pull in my right calf. 
I'm bummed because my Thanksgiving morning run is my favorite run of the year (dem smells) and I doubt it'll be OK by then. I'm still going to get out there, but I'm assuming I need like 2 weeks off. 
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___________________________________ gamby still have an EM1--go figure 
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#7985704 - 11/29/14 08:22 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Was that Quad Dipsea?
I'm feeling kind of sick and have a half-marathon tomorrow, luckily it isn't an "A" race for me and wasn't planning on doing it hard anyway. Just hoping tomorrow morning isn't too bad and I can still get it done.
Sitting at 194 miles this month, so going over 200 will be really cool and also my first time ever.
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#7985876 - 11/29/14 11:22 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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It must be hibernation/lazy season, the usual paths & trails I train on have been deserted the past week now...
Just got through my half-marathon recovery week (almost all easy runs), got a 15k next weekend that should be fun. After that it's 11 weeks until the next half where I'm aiming for under 1:30 again (pretty confident I'll nail this one).
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#7986024 - 11/30/14 09:43 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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So my race this morning went much better than expected. I ended up doing a 1:49:something. That includes about a 2 minute porta potty stop too. I wasn't really going into it hoping for anything special, a 2 hour would have been fine. But felt good and did well. Miles 8-13 were all sub 8minute so that was nice. Did about a 4 minute negative split, not including the bathroom break, lol.
So 1 week from today is my marathon and I'm hoping for 4 hours. If it goes as well as today did I'm confident I can do it. But for me just finishing a marathon is good enough.
Also, I hit 207.86 miles this month. That's crazy to me, lol.
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#7987288 - 12/01/14 11:14 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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I didn't run this race at the edge, so I'm not too worried. I'm not going to run this week too much either. I'm aiming for 4 hrs on the marathon, which I know is doable on a good day. But if I have a bad day and do a 4:40 that's fine. To me finishing a marathon is what matters, I'm not looking to go to Boston so the timing is secondary.
Also, I was apparently 2nd in my age group yesterday, which I had no idea about, lol. First in my age group was 30 minutes ahead of me and was 2nd overall, so yeah I wasn't beating him lol.
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#7987844 - 12/01/14 04:02 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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The worst we're getting out here is an occasional rainstorm @ 65*. 
I'm going to ease off speed training for the marathon and simply focus on mileage until I can get the IT band sorted out. Shooting for 9 minute miles for the longer runs. Possibly 8-8:30 minute miles for the shorter runs in between. Thinking that will be sufficient for a sub-4 hour marathon in March. If not, I'm fine with whatever time I earn.
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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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#7995313 - 12/06/14 04:00 AM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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Lolz.
Knocked out a 10 miler tonight at marathon pace. Looking forward to building mileage again for LA Marathon.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7995427 - 12/06/14 10:41 AM
Re: Running/Cardio Thread
[Re: Design]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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I've done a couple of 3.7 mile walk/runs and my calf hasn't exploded (pulled it pretty decently before Thanksgiving), so that's good. Slightest twinge in it last night, but I didn't push it. One more week of taking it easy and I'll see about going to a full run again.
_________________________
___________________________________ gamby still have an EM1--go figure
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#7998921 - 12/08/14 11:45 PM
Re: Running/Cardio Thread
[Re: gamby]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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3.5 miles mostly running (no trace of calf acting up  ) in a lovely blustery 24 degree dusk. It actually wasn't uncomfortable at all temp-wise.
_________________________
___________________________________ gamby still have an EM1--go figure
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#7999253 - 12/09/14 10:54 AM
Re: Running/Cardio Thread
[Re: gamby]
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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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#7999293 - 12/09/14 11:16 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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Can't believe you guys did that race. That's awesome. You look fine after 9 hours too. You guys are tough!
I did my 2nd ever marathon on Sunday (If Garmin Connect link works: http://connect.garmin.com/modern/activity/647275869)
I ended up doing it in 4:20. My goal was 4:00, but the course was almost a mile long. So I'm pretty happy with the time I got with that in mind. I ran with the 3:55 pace group for the first 17 miles, then lagged a little bit. Suddenly after mile 18 the miles were around .8 miles long, not sure how they messed that up so bad. That's when the pain started getting to me and I slowed down.
The run itself was good, almost no elevation, lol Florida, a lot of it along/near water. My energy was fine, breathing was fine, it was mostly pain related that slowed me down. My hips and feet hurt so much after 19-20 miles. I ended up trying to keep up a ~12 minute jog because walking hurt too much. Glad to have it done and it made me want to never run that distance again, lol. Maybe I will try out a marathon trail race someday, but that many miles on the road is just so hard on the body.
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#7999323 - 12/09/14 11:47 AM
Re: Running/Cardio Thread
[Re: Lividentity]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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Nice work guys. Sounds like things are going well for most of you. 
4:20 is nothing to scoff at. And it sounds very similar to my experience when I blew up around mile 15 lol. Did you take electrolyte supplements during the later miles?
I decided I'd work in some speedwork to my own marathon training. Schedule is as follows:
- Sunday: Recovery + interval training
- Tuesday: Tempo runs or repeats
- Thursday: Slow recovery run
- Friday: Long run @ 90-95% pace
I've been icing the IT band after my longer runs which, along with new shoes, have been making a difference. Going to try and retain this approach as long as my body allows.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7999488 - 12/09/14 01:53 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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To be fair, I believe my issues are largely from leg alignment/posture. I see an orthopedic specialist tomorrow. And I expect he'll put me on a plan to straighten things out.
This calculator is a good way to estimate goal pace for different lengths. At least it's been fairly accurate for me:
http://www.runnersworld.com/tools/race-times-predictor
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7999545 - 12/09/14 02:23 PM
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'm definitely happy with the time. I didn't take any electrolytes, never do. It wasn't really hot, I drink Propel and had plenty of water and Gatorade a few times at the aid stations. Plus I use Clif Bloks.
My energy levels and such were fine. But I think I have something not quite in alignment with my hips. Which is fine when you're talking half marathon type distances, but the longer you go the more it bothers it.
Stickaz you should totally go for a marathon, even if only once. My 2 have been 4:50 and 4:20. I'm glad to have done them, but am not eager in doing another one, it has been 1.5 years since my last one, guess it was long enough to forget how much it sucks. 
Using that calculator and my half PR it says a 3:28 marathon, lol. A more recent and slower time says 3:49, so that's much closer at least.
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#7999617 - 12/09/14 03:13 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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Yeah I agree. I followed the Hal Higdon Marathon Advanced 1 plan, which did that. I found it odd that Saturday would be shorter than Sunday. Like 10 on Sat then 20 on Sun. I did a couple of 21 milers with 10's before that. Those runs suck just because they take hours to do lol.
I really find myself liking half marathons because it takes 2 hours or less to do when trained for it, generally longest run you do to train for it is 2 hours. Easier on the body and schedule.
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#7999924 - 12/09/14 06:24 PM
Re: Running/Cardio Thread
[Re: Lividentity]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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Did a 15k this past Sunday: http://connect.garmin.com/modern/activity/647131334
Didn't turn out as well as I was hoping (1:09:48 chip time), I think I let the crowd at the beginning throw off my pace and I just never got into the groove after that.
Initially it didn't feel like I was straining hard at all, but I was passing people like crazy the first 1/3 mile despite being in the front 10% of the lead corral. I figured that meant I was going too fast, so I slowed some and didn't realize my mistake until the 1-mile mark. That and I remember it being super hot mid-point onwards (I think upper 60's by the halfway point).
It was a good learning experience though, I think I just need more practice with my pace the first ~2 miles or so under race conditions.
I'm starting up an abbreviated Jack Daniels half-marathon plan with the 11 weeks until my next race. I think I'm going to make it my last shot at the elusive 1:30 finish time, after which I'll move to base building for full marathon distance in the fall.
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#8001609 - 12/10/14 05:03 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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Got back from the Orthopedic Specialist. Yep, definitely the IT Band. The leg misalignment is constricting the band which in turn is pulling the left kneecap out of alignment (very slightly). Long story short, I get a shoe lift and a trip to the PT to work on loosing the band.
Otherwise he said things look great and I can continue training.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8001925 - 12/10/14 09:28 PM
Re: Running/Cardio Thread
[Re: Design]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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Long story short, I get a shoe lift and a trip to the PT to work on loosing the band. Otherwise he said things look great and I can continue training.
What do PTs usually do for IT band stuff? You'll have to fill us in if you can (I had some trouble last year, luckily foam rolling seemed to take care of it).
Glad you're able to keep up with training!
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#8002358 - 12/11/14 09:39 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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Did a fitness test this morning for work. Part of it is doing a 1.5 mile run, which for my age I have 10:16 to do it in. I did it in 9:54, which is my fastest one yet. I was pretty happy with that! I've done it 3 times so far and each time I get faster, 10:17, 10:00 and 9:54 today.
Next time when I'm 30 I'll have 10:46 to do it in, so looking forward to that!
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#8002479 - 12/11/14 10:41 AM
Re: Running/Cardio Thread
[Re: Design]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Got back from the Orthopedic Specialist. Yep, definitely the IT Band. The leg misalignment is constricting the band which in turn is pulling the left kneecap out of alignment (very slightly). Long story short, I get a shoe lift and a trip to the PT to work on loosing the band. Otherwise he said things look great and I can continue training.
An instructor in the PT program at my school told me that foam rolling the IT bands is one of the best things you can do. It's agony at first, but it hurts less (and eventually not at all) as they loosen up. I haven't had IT issues since I started doing this. Now the pulled calf, that's a different story...
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___________________________________ gamby still have an EM1--go figure
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#8002520 - 12/11/14 11:04 AM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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Long story short, I get a shoe lift and a trip to the PT to work on loosing the band. Otherwise he said things look great and I can continue training. What do PTs usually do for IT band stuff? You'll have to fill us in if you can (I had some trouble last year, luckily foam rolling seemed to take care of it). Glad you're able to keep up with training!
For mild issues like mine it's mostly targeted stretching. The exercise Gamby mentioned is one of the recommended activities. According to the doc, it becomes more important to monitor discomfort as we get into our 30's and 40's, before they create serious issues. He said these types of injuries are mostly preventable with the right maintenance program.
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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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#8012050 - 12/18/14 12:14 PM
Re: Running/Cardio Thread
[Re: Design]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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Keeping this thread alive!
Wrapped up a 10K over the weekend for fun, did 6 miles Tuesday, and another 4.5 miles today. Gearing up for a 12-13 mile run tomorrow. So far things feel pretty good. Though the colder weather is causing the IT band to feel stiffer than usual.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8021515 - 12/27/14 11:35 PM
Re: Running/Cardio Thread
[Re: Design]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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15 mile run to cap off 32 miles this week. I have been focusing heavily on posture & turnover and it seems to be making a difference in the later miles. Still keeping the longer runs conservative at 9-9:20 pace.
Tonight's 15 miler was only supposed to be 12-13. But I was feeling strong and decided to push the extra two at 8 min pace.
I have the LA Half Marathon next week. Plan to take it easy and keep things around a 9 min pace.
So far no major complaints from the IT band.
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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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[one of the higher weeks for me]
