The Running Thread - 2016

[DopeyBadger]

Saying thank you again seems so inadequate, so I'll go for a laugh instead. After our discussions about pacing and hydration/nutrition strategy I knew I'd never remember the details under race conditions. So I put together a spreadsheet for each. Then I copied them onto a piece of card stock and "laminated" it so it would hold up to sweat in my pocket. Used it the whole race, pulling it out to refresh the plan for the next couple of miles in mind.

I've always liked spreadsheets, but I am truly the padawan to Master Dopey Wan Kenobi! Or do you prefer Obi Wan Dopey?

LOL, ! Master Dopey Wan Kenobi rolls pretty well.

 

[BuckeyeBama]

While my 22 miler wasn't easy today, I was a happy man while running it.

https://twitter.com/CrimsonTide_FB/status/794303638474805249

 

[roxymama]

I made you something.

Annnnd I spelled school wrong. So now I'm fired from the alumni association!

 

[DopeyBadger]

View attachment 205447
I made you something.

Annnnd I spelled school wrong. So now I'm fired from the alumni association!

Incredible! Amazing! Well done!

 

[FFigawi]

I won't speak for @FFigawi because it was his experience and he may feel totally different ...

But watching John yesterday was the ultimate proof that if you "Put in the Work" and "Trust Your Training", an event will be your victory lap.

I watched the entire swim, saw him in and out of both transitions, out and in the bike course, multiple times on the run course and then finally at the finish line - and he was WORLD'S APART in how he looked compared to other athletes. He looked great at every spot, he was happy, smiling, waving and posing for pictures, just in general great spirits ... definitely not like a guy in the middle of the most grueling athletic event one can compete in.

When we saw him take off like a rocket for the Marathon portion, it was just incredible. We could all tell that he knew this bad boy was a done deal and it really was just about what his time would be. And, of course because he's one of the most fiercely competitive people I know, he even surprised us on his marathon time (he even had a few 9:00/miles in there just to show off). If he was struggling, he never once showed it.

I posted a video of him crossing the finish line and being declared an Ironman, and I don't know what to say other than it was the most definitive example of ultimate triumph that I've ever seen.

So incredibly proud of him, and so honored to have had the opportunity to be there to support him.

This is why we're pals

Seriously, I am so glad you came over to support me. Felt better every time I went by the cheering section.

 

[roxymama]

Texas 10 Conroe Race report: Time change was nice this morning, so it didnt feel like I had to get up as early to get to the race site. I got to Conroe just after 6 when packet pickup opened, got my packet and then went on a little 4 mile run, since the plan called for 14 miles today. The course was ready for the race, so I ran 80% of the 5 mile lap to get my miles in. It was about 40 minutes until the start of the race when I got back to the car. Changed my shirt for the race and had a bar to get some food in me. Temps were in the low 60s, which was better then the last several days.

Race started a little late, and we took off. Going into the race, I thought I wanted to keep my pace around 8:00 mile. Checked my watch at 1/2 mile and the pace was about 25 seconds faster then I thought I wanted to race at, but was feeling good, so kept on running. Ended up with the 1st mile 7:33. 2nd mile was 7:26 and feeling easy. 3rd mile was still feeling easy at 7:21. 4 mile and a nice incline on it but the mile ended up at 7:17. Around here math started kicking in and trying to figure out what I could do and still PR (1:14:51 set 3 years ago). Mile 5 had a couple steep rollers in it, and a nice decline the last half mile. Still feeling pretty easy with a 7:21. Time to do the lap again! Mile 6 was going back up the 1/2 mile incline, and a 7:25. Mile 7 was another 7:25, and the legs are now starting to feel a little tired. Mile 8, 7:26. Ok, I think I could walk the hills and still PR, but that ain't happening, no walking hills today. Mile 9, 7:17, my legs were telling me that was my slowest mile, so pretty stunned when I looked at my watch. Final mile, the last two steep rollers, and then the final half mile down hill to finish. Mile 10 7:14. The race clock was still under 1:14 as I approached the finish line. Stopped my watch at 1:13:57. A PR of 54 seconds.

Where in the world did this come from!?!? The 10 mile race was the last of my highest mileage week ever, 57 for the week. I had been telling my running buddies yesterday that so far I was liking the Hanson's plan and feeling stronger in my runs. That 10 mile runs were feeling pretty easy. I wore my HR monitor for the first time in a while for an easy run Friday morning, and had an average HR of under 130 for 7 miles, something I had never seen before.

So at this point in the training program, I am really happy with where I am at. However, I did blow one of my goals for the month.. I think I may have raced the race a little to hard, but the PR was worth it!

While my 22 miler wasn't easy today, I was a happy man while running it.

https://twitter.com/CrimsonTide_FB/status/794303638474805249

This is why we're pals

Seriously, I am so glad you came over to support me. Felt better every time I went by the cheering section.

Everyone has such good mojo right now. So much "crushing it" going on. Even with friendship goals...crushing those too! Congrats to you all!

 

[The Expert]

Well, it was no Tri, but I tossed in the Donut Dash 5K on Saturday in place of my 3 mile training run scheduled for Friday. FUN race and a great course where I often train anyway, very close to home. It was an actual timed 5K with one water/donut stop about halfway through. Yes, you read that right. At the stop, they have donut holes from an amazing local donut shop. For every one you eat (and keep down), they take a minute off your time! I eat slow, so I only managed four. They write the number of donuts on the tearaway portion of your bib, then take that at the end to adjust the times, hence no official time reported yet. I did try to take it pretty easy as it was supposed to be an EB pace training run, but it's in a canyon and the last half is all downhill so I admit I went a little fast. At the finish line they had full size donuts, which was awesome!

It was a nice little race and pretty well organized. Only a couple hundred participants, and nobody took it really seriously. A nice diversion during training and preparing for my three-week trip that starts this Wednesday. ACK!!!

 

[Keels]

This is why we're pals

Seriously, I am so glad you came over to support me. Felt better every time I went by the cheering section.

Not just because you knew I had all that tasty, tasty fresh Yellow Rose waiting for you?

 

[FFigawi]

Not just because you knew I had all that tasty, tasty fresh Yellow Rose waiting for you?

There's not as much left now...

 

[camaker]

Well, it was no Tri, but I tossed in the Donut Dash 5K on Saturday in place of my 3 mile training run scheduled for Friday. FUN race and a great course where I often train anyway, very close to home. It was an actual timed 5K with one water/donut stop about halfway through. Yes, you read that right. At the stop, they have donut holes from an amazing local donut shop. For every one you eat (and keep down), they take a minute off your time! I eat slow, so I only managed four. They write the number of donuts on the tearaway portion of your bib, then take that at the end to adjust the times, hence no official time reported yet. I did try to take it pretty easy as it was supposed to be an EB pace training run, but it's in a canyon and the last half is all downhill so I admit I went a little fast. At the finish line they had full size donuts, which was awesome!

It was a nice little race and pretty well organized. Only a couple hundred participants, and nobody took it really seriously. A nice diversion during training and preparing for my three-week trip that starts this Wednesday. ACK!!!

I need to find one of those donut runs! Talk about an easy new 5k PR! I'd take a run at a negative net time...

 

[The Expert]

I need to find one of those donut runs! Talk about an easy new 5k PR! I'd take a run at a negative net time...

I agree - all races should adopt this policy! I only wish it were a 10K so I could use it for proof of time!

 

[Baloo in MI]

I'll have a race report written up later this week. For now, thank you all again so much for the support. Time to go have a breakfast beer. #imanironman #dontjudge

Congratulations @FFigawi! I am in awe of the work that must have gone into such a successful day crushing an Ironman! Hope you were able to celebrate the accomplishment. Really looking forward to reading your race report!

 

[Slogger]

Great day for a race. Ran the City of Oaks Marathon this morning and what a difference being trained and uninjured makes! After running the Disney Marathon injured in January in 5:48:48 I knew I could do better and felt like I had a score to settle with marathons!



Knocking 1:28:24 off my marathon PR - priceless!!

I would also be seriously remiss if I didn't give a huge shout out and thank you to @DopeyBadger who set up the custom training plan that got me so well prepared for this race!

Congrats @camaker on the PR and a great marathon. Sounds like a tough course that you handled with ease.
Glad to hear @DopeyBadger's plan worked well for you. He's a great guy.

When and where is your next marathon?

 

[roxymama]

I agree - all races should adopt this policy! I only wish it were a 10K so I could use it for proof of time!

On the bright side, I think you can now list 4 as your donut PR. Might as well start "training" for next year's record.

 

[SunDial]

Well let's get @Waiting2goback and @SunDial signed up for races, along with @LSUlakes, and then we can start an Ironman thread to go along with the running thread. With @opusone, myself and now @FFigawi the IM club is growing!

I have already committed to do the Ironman Austin 70.3 in October 2017. My sister lives in Austin. Waiting for registration to open up. Want to complete one of those before the big one.

Today was the 1st day I got back on the bike since I fractured 2 ribs 2 months ago. Went out with an easy pace for 13.5 miles averaging 14.0 mph. It did feel good. I have the Princess Glass Slipper Challenge with my daughter again in 2017. Also the Excalibur 10 miler in Viera FL in March. Any other events will be sprint and Olympic Tri's along the way.

 

[camaker]

Congrats @camaker on the PR and a great marathon. Sounds like a tough course that you handled with ease.
Glad to hear @DopeyBadger's plan worked well for you. He's a great guy.

When and where is your next marathon?

Thanks! There were several times out there that I wished I'd opted to run the Outer Banks Marathon with you, though. Not that any marathon falls into the easy category.

My next marathon is WDWMW as part of Dopey. Planning to take that at a much easier pace. After that, who knows? I love the additional challenge that the full gives over the half, but they require so much more training time commitment. Right now I'm leaning towards specializing in halfs to better balance the challenge/training equation.

Good luck next weekend!

 

[virtuoso1989]

So many crushed their races this weekend! This group is full of talented and dedicated individuals!

I ran the Indianapolis Monumental Marathon (first ever marathon) on Saturday and finished in 3:54:23. (@LSUlakes please update my time, thanks!). I felt I was prepared for that, but did not imagine the pain my body would feel after the race. I can honestly say I cannot imagine how FFigawi (congratulations!) or any ironman feels after their whole day ordeal, as just thinking doing all that scares me.

Anyway, I was wondering, it's back to training for Dopey, and since I am new to running, I was not sure when I should resume running at all. Do I take the whole week off? Run a couple of easy miles here and there? Thanks for the advice guys. I haven't contributed much to discussions but I really appreciate the knowledge I get from reading all your posts. Thanks again!

 

[BuckeyeBama]

Anyway, I was wondering, it's back to training for Dopey, and since I am new to running, I was not sure when I should resume running at all. Do I take the whole week off? Run a couple of easy miles here and there? Thanks for the advice guys. I haven't contributed much to discussions but I really appreciate the knowledge I get from reading all your posts. Thanks again!

I generally take 2-3 days off then start back with a few short runs at an easy pace. I don't do any really hard runs, in either pace or distance, for about 2 weeks after a PR attempt marathon. It won't hurt your endurance or VO2 as long a you are hitting it hard again in 2 weeks.

 

[DopeyBadger]

Anyway, I was wondering, it's back to training for Dopey, and since I am new to running, I was not sure when I should resume running at all. Do I take the whole week off? Run a couple of easy miles here and there? Thanks for the advice guys. I haven't contributed much to discussions but I really appreciate the knowledge I get from reading all your posts. Thanks again!

After a normal hard marathon effort, I suggest taking two weeks off from running. Just make sure to stretch during this time, but don't replace the lack of running with another cross training activity that significantly raises heart rate (like swim or bike). You'll lose roughly 6% fitness from 2 weeks off. After two weeks off, then two weeks of easy running. You'll gain back that 6% fitness in those two easy weeks. After the combined 4 weeks of recovery, then back to training. And you'll be back in the same fitness level as prior to the marathon. Just know this doesn't mean you're ready to run another race, just that your fitness is back in place. Obviously this doesn't leave much time to train back up for Dopey, but entering the race undertrained is safer than pushing too hard too early and getting an injury. Depending on what your approach for Dopey is (pictures, racing, fun, completion, ride everest, etc.) would dictate whether you would want to reduce the taper leading up to Dopey as well.

With that being said I've done both approaches. In 2015, I took no time off between my November full and Dopey. Raced Dopey to my full extent and suffered no injury. Although I was at a higher risk for one. In 2016, I took off 2 weeks between my October full and Dopey. Raced Dopey to my full extent and suffered no injury. I was at a lower risk for injury. In 2017, I will have taken 2 weeks off and depending on how my recovery goes will race Dopey to my full extent or pull back on the reins.

 

[ebradley23]

Anyway, I was wondering, it's back to training for Dopey, and since I am new to running, I was not sure when I should resume running at all. Do I take the whole week off? Run a couple of easy miles here and there? Thanks for the advice guys. I haven't contributed much to discussions but I really appreciate the knowledge I get from reading all your posts. Thanks again!

I'm no expert by any means, so take this for what it's worth. I'm running my marathon this weekend then continuing to train for a 50k in Decemeber. I'm going to reverse taper over two weeks for my recovery. So, next week I'll run the same mileage I am running this week (3,4 & 2). Depending on how I feel, I may throw in a 6 miler over the weekend. The following weeks I definitely will be running those miles as easy miles all week.