#9182176 - 11/08/17 02:10 PM
Re: Running/Cardio Thread
[Re: chris4652008]
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Design
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Registered: 12/11/02
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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. 
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#9188199 - 11/15/17 03:16 PM
Re: Running/Cardio Thread
[Re: charlie_td1]
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schtickaz.ai
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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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#9190431 - 11/17/17 01:48 PM
Re: Running/Cardio Thread
[Re: charlie_td1]
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dirtyS13drifta
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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: charlie_td1]
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schtickaz.ai
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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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#9193053 - 11/21/17 11:35 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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charlie_td1
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Based on personal experience...yeah, you’re mileage needs to get bumped up to the 60mpw range to go for that BQ. Here’s 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, didn’t 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'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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#9196893 - 11/27/17 06:41 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
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Registered: 12/11/02
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Loc: The OC
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Nice job man. Always helps to have someone to chase.
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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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#9199354 - 11/30/17 01:42 PM
Re: Running/Cardio Thread
[Re: GB]
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dirtyS13drifta
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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: ]
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schtickaz.ai
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Well since a proper marathon requires 50-60+ mpw, this sounds like it would be more
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#9200271 - 12/01/17 06:45 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
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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: ]
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Design
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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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#9243885 - 01/31/18 12:19 PM
Re: Running/Cardio Thread
[Re: Design]
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dirtyS13drifta
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Second 50km on the books. Arches 50km
Compared to last time:
1,000' less vert, much harder terrain.
shaved off 20-ish minutes.
Carried pack
last races was mostly 2 sustained climbs from sea level to about 2k.
This race was dozens of short climbs between 4k-5k. Lots of rock. Some ugly undulating slick rock.
Paced much more agressively. I think last time I deliberately held to 11+ until I hit mile 27. Once I realized I could make it I put down 3-4 8s.
This time I was trying for <10:30-ish, Started out with about 7 10 minute miles, but I just couldn't hold it with the terrain and altitude. Slowed progressively as the hills got steeper to a couple of 12s and 11:0# average at the final aid station by around Mile 25. Dropped my pack and nearly all my gear and put down some mid 9s on very tired legs. pulled the moving pace down. Final: 5:29:44 moving time, 5:37 chip.
Pavement, slick rock with LOTS of knee abusing large steps, a little sand, mixed rock, snow, etc.
Overall a great race. Utah desert in the winter is gorgeous. Hard course, definitely need your ankles/knees ready.
25th overall, 10th in AG.
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#9247582 - 02/05/18 11:00 AM
Re: Running/Cardio Thread
[Re: ]
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schtickaz.ai
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^damn son, I guess I am officially over doubting your ability to finish these shorter-ultra thingies. You're much tougher than your mileage would suggest
Me I am theoretically focusing on the mile/5k this year. Hope to not get the flu but I think it's inevitable and I'm in the incubation period right now, but I do hope to hit the track this week.
Injury management seems good, got some hill work in last week and am averaging about 18 mpw in spite of traveling a fair amount this year. Also around 50 mpw biking and 3500 yds/week in the pool.
Might enter a 5k race here shortly otherwise I have a half in SF as my next event that I'm not doing anything specific for. My long runs these days are 6-7 milers at most (injury management reasons), but I don't think I'll fall apart in a half anymore but I probably should get some HMP/goal pace workouts in so that it isn't too much of a cry fest. But I think doing 5k based workouts (faster pace, but lessor distance) make that somewhat less necessary. Of course I say that now but I had the same theory last year in a half race where I set my current PR (1:43) and I kinda blew up a bit around mile 9/10, but I think that was really the sun/heat affecting me, probably added about 90s to what I could have done if I had been able to hold pace the last 4 miles. In reality I probably blew up last year specifically because I avoided/failed to complete any tempo/long tempo runs around 10k to 10k+15s/mi pace, so I was running in an unfamiliar/untrained zone. Which I will do again this year, lol, because tempo workouts just hurt so damn much.
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#9247636 - 02/05/18 11:42 AM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
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Registered: 12/11/02
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Loc: The OC
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Nice job on the 50K man. Great time for such a brutal course.
Still training for the LA Marathon in March. Ran the Surf City Half yesterday using my wife's bib (she got injured). Took it easy and paced with a couple friends along the course. 1:51:15 or so.
My longer miles are trending better than expected. Knocked out last week's 20 miler in 2:50, or around an 8:25 pace. I definitely slowed down around mile 18, so thinking of dialing things back to around 8:40. But mentally, this was a pretty big breakthrough for me.
Still taking the midweek runs hard. 6-7 mile tempos @ 7:45/mi.
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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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#9253781 - 02/14/18 10:39 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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dirtyS13drifta
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I think I've come up with my plan finally for this race season.
I'm going to chill on ultras for 6 months. I've accomplished a lot but I want to be able to maintain my weight and strength so I'm going to shift towards speed and keeping around 30mpw.
I'm hoping to cut 3-4 minutes off my half. Last year I cut my PR by 10 minutes and I was barely averaging 25mpw for only 4 monhths. I'm hoping with an entire year more, some ultras, and slighly more base I can shave that down by another 20-ish seconds a mile.
Maybe PR the 5km, 10km in the process. The race would be July 4. Then I'll transition to longs. I'll finally do my timbeline trail goal (39mi, 7k vert unsupported apline wilderness). Then Plan on a 50 miler in September (and november?)
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#9255609 - 02/16/18 12:00 AM
Re: Running/Cardio Thread
[Re: ]
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schtickaz.ai
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That sounds like the opposite avoiding ultras lol?
Me I'm gonna sign up for the Carlsbad 5000, even pace to 20:00 and see if I can hang on (and kick the last 400m to sneak under), so scared. But this is year 4/5? Of trying to sneak under 20, and I'm not getting any younger. About 6 weeks from now /woot
Gonna hit the track weekly for 6x800, 5x1000' and ofc 3x and 4x mile repeats at/about 5k goal pace.
Last time I PRd the 5k,, it seems I fell into my 3 or 4x mile repeat pace on 90s rest rather easily, so I need to do these again I guess
I've spent about 4 weeks traveling YTD and its cramping my prep a bit, also severely jet-lagged/sleep deprived is hurting performance in workouts
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#9256920 - 02/17/18 07:06 PM
Re: Running/Cardio Thread
[Re: Corytrade]
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schtickaz.ai
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That sounds similar to the program that left me with repetitive stress injuries in my lower body (Achilles, foot) and hip heh. Hopefully that doesn't happen to you, but there seems to be a lot of literature that suggests having the long run at/above 40% of weekly mileage leads to these types of injuries. YMMV, I just try to get a 45 min or 1 Hour or a track workout in, but obviously I have no distance related goals (or expectations), in fact, I'm a little apprehensive about my half races this year heh. Oh well, I figure I can fake it past mile 9
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#9258031 - 02/20/18 12:16 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Corytrade
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That sounds similar to the program that left me with repetitive stress injuries in my lower body (Achilles, foot) and hip heh. Hopefully that doesn't happen to you, but there seems to be a lot of literature that suggests having the long run at/above 40% of weekly mileage leads to these types of injuries. YMMV, I just try to get a 45 min or 1 Hour or a track workout in, but obviously I have no distance related goals (or expectations), in fact, I'm a little apprehensive about my half races this year heh. Oh well, I figure I can fake it past mile 9
This is interesting, so roughly around the 15mi long run mark I will need to start upping my weekday schedule. Good to know. If my memory serves me right, and my light familiarity with your workout history, I believe you will do anything but run if you can help it, correct? What races are you looking at this year?
Cory...
As long as you’re fairly fit, and can get some long-ish trail runs in (I’d say a minimum of a 20 miler) I’m sure you’ll be able to finish it. It’s a mostly flat and runnable course, which can lead to disaster if you go out too hard. I would say take it super easy the first 20 miles (maybe a little run/walk action) and then push it at the end if you’re feeling good.
Good to know, thanks for the advice. The hardest thing for me has always been to go slow out of the gate. However, I am using my recovery runs @ 10:00/mile as an idea of how I will need to pace on such a long race. I plan on progressing at ~2 miles per long run to get to at least one 20miler before the race. I just did an 8 miler this weekend in 1h15m, so I am feeling good about my current pace. Obviously mileage gain and pace is not a linear function though, so I am trying to be realistic. Anyway, good luck on the Way to Cool this year.
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#9258045 - 02/20/18 03:17 AM
Re: Running/Cardio Thread
[Re: Corytrade]
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schtickaz.ai
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I am apathetic about my running generally, but did just finish a 42 mile week. I substitute a long bike ride for the long run these days and focus on the 5k/mile and keep up a swim program. So I'm all over the place. Anyways I'm looking forward to a couple 5ks, a couple 70.3s, 2 13.1s, a bike race here and there, and a swim meet or two. Maybe some open track all comer mile races too.
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#9263440 - 02/26/18 11:43 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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charlie_td1
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Registered: 09/26/02
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I need the days to hurry up and get longer. Call me a diva, but running in the dark is getting super lame. Of course, remind me of this in August when it's 95 and 99% humidity out and it's long run day 
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5:00:52. 10th OA, 5th in my AG (fast old bastards!)
