#7176755 - 07/13/13 08:34 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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ScottStaypuff
Post Master Supreme
Registered: 03/05/00
Posts: 26555
Loc: Ohio
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Any reason you want to do it on a treadmill? That sounds like torture.  I did 15.5 in just under 2 hours today, legs are definitely still feeling the 42 from last weekend so I am pretty happy with that. Running when I feel like shit is getting less shitty.
I do it over lunch breaks, I changed jobs and have to drive to a gym now so options are limited.  I figure 20 minutes on the treadmill probably translates to more like 23 minutes outside, which is faster than I've ran a 5k so I'll be happy.
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#7197485 - 07/24/13 09:27 PM
Re: Running/Cardio Thread
[Re: ScottStaypuff]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#7198682 - 07/25/13 02:28 PM
Re: Running/Cardio Thread
[Re: ScottStaypuff]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Any reason you want to do it on a treadmill? That sounds like torture. I did 15.5 in just under 2 hours today, legs are definitely still feeling the 42 from last weekend so I am pretty happy with that. Running when I feel like shit is getting less shitty. I do it over lunch breaks, I changed jobs and have to drive to a gym now so options are limited. I figure 20 minutes on the treadmill probably translates to more like 23 minutes outside, which is faster than I've ran a 5k so I'll be happy.
I don't agree. I know treamills are easier, but I actually find pacing runs harder on them. I'd much rather run a 23 minute outdoor than a 20 minute treadmill, or even a 22 minute treadmill. Maybe it's the cooling, idk.
They're different movements at the end of the day, and the more used to one or the other the relative ease varies.
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#7200327 - 07/26/13 01:00 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Corytrade
Post Master Supreme
Registered: 07/27/02
Posts: 12001
Loc: NorCal
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I've got a whole backlog of updates, but for now here's a Strava map of one my two all-time favorite routes from Boulder last year (the other being Sanitas). I always knew it was gnarly but the numbers surprised even me. I was in Boulder yesterday afternoon and had a chance to run it again so I've got a renewed curiosity in the route. http://www.strava.com/segments/green-mountain-via-amphitheater-saddle-8433141.9mi Distance 23.0% Avg Grade 5,796ft Lowest Elev 8,134ft Highest Elev 2,338ft Elev Difference   Even in my best shape last summer I'd be hiking most of this and it'd take ~48 minutes. The Sage Canadays and Krupicka's of the world are in the 28:30-29:30 range. Unreal.
I don't know how you run on that shit. I hate just having to run on the gravel on the side of the road, lol.
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#7202567 - 07/28/13 08:44 AM
Re: Running/Cardio Thread
[Re: Corytrade]
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Back 5
Post Master Supreme
Registered: 09/16/03
Posts: 18123
Loc: CA
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I'm training (ie:trying to get my lower legs ready) for a 10 mile race in October. Should I continue to weight train heavy if I'm wanting to distance run? Or should I slow down (lighten up) the weights?
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RIP Morgann 2004-2010. Enjoy Doggie Heaven If at first you do succeed, try something harder. When you do things right, people won't be sure you've done anything at all.
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#7203129 - 07/28/13 06:00 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Back 5
Post Master Supreme
Registered: 09/16/03
Posts: 18123
Loc: CA
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Well, I plan on lifting in the morning and will run in the evening. I think I will start to lighten up the lifting. Going heavy on squats and deads will leave me feeling fairly sore and won't be able to run properly.
Guess you can't really powerlift and work on distance running at the same time
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RIP Morgann 2004-2010. Enjoy Doggie Heaven If at first you do succeed, try something harder. When you do things right, people won't be sure you've done anything at all.
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#7207055 - 07/30/13 04:47 PM
Re: Running/Cardio Thread
[Re: ScottStaypuff]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11462
Loc: The OC
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I've been slowing down as well. 9 miles last Friday, 3 miles Sunday, and probably 4 miles tonight. Trying to kick up the endurance in preparation for two half marathons in October.
I do it over lunch breaks, I changed jobs and have to drive to a gym now so options are limited. I figure 20 minutes on the treadmill probably translates to more like 23 minutes outside, which is faster than I've ran a 5k so I'll be happy.
If you're like me then you get your workouts in whenever you can. Between work and family, gym is the only opportunity I get to run (besides a couple open Friday nights a month). I'm not sure if you feel slightly removed from the running experience. I sure as hell do. But as I've said the gym solves several challenges with family and schedules. And I've always been somewhat of a multitasker.
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#7211259 - 08/01/13 02:23 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15465
Loc: San Jose, Ca, USA
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Dang, jealous! How'd you get in? It's a lottery, right?
I'm at 40 miles for the last 4 days, plus 60 miles on the bike. Feels pretty good.
12 spots left!!
http://ultrasignup.com/register.aspx?did=22653
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#7211299 - 08/01/13 02:46 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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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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#7212008 - 08/01/13 08:14 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Man that elevation profile looks intense! Good luck on it. I'm thinking my 50k with ~5500 feet is going to suck, lol.
2000, no one around here that I know of running, all those guys are across the damn country of course. We should all sign up for the same race sometime lol.
I'm doing good so far this year, over 750 miles at the end of July, will definitely hit my 1000 goal which I'm excited about! Still training for my 50k in October, but I really need to get into strength training, signed up for a gym but I don't know many exercises so starting to look into that.
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#7212206 - 08/01/13 10:10 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Weights are only going to help you so much with running. If you're actually trying to race the 10 miler, then IMO that time in the gym is far better spent training on the road.
Depends on what race means to you...
I'm a slow runner regardless, so weights don't slow me down much.
Racing is challenging myself, I'm never going to make a podium or age bracket top 3. So I don't find the two exclusive. Even if I stopped hitting the weights for a month I'd probably be 15lbs heavier than a "racer".
Personally I don't buy in the exclusive thing for most people. Sure, it works for you. But to lots of us running/cycling is one part of what we want to accomplish. Yeah you can accomplish in one are more by being dedicated, but it's take years of focus. Somone wanting to run 4-5 10 milers and still improve their times? They can lift. Just watch how they use their legs, and make sure they're giving themselves enough recover times.
Fwiw. I ran a 12 miler trail run on a whim within weeks of my PR in bench press and deadlifts. My 12 was slow for a runner, and my bench is light for a lifter, but I like being able to push myself in multiple facets.
There's no reason you can't run a 10 miler while regularly lifting.
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#7212209 - 08/01/13 10:13 PM
Re: Running/Cardio Thread
[Re: Lividentity]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Man that elevation profile looks intense! Good luck on it. I'm thinking my 50k with ~5500 feet is going to suck, lol.
2000, no one around here that I know of running, all those guys are across the damn country of course. We should all sign up for the same race sometime lol.
I'm doing good so far this year, over 750 miles at the end of July, will definitely hit my 1000 goal which I'm excited about! Still training for my 50k in October, but I really need to get into strength training, signed up for a gym but I don't know many exercises so starting to look into that.
I tried to get Chris to do a 50km up here, but he was all talk! It was 5 hours away so I didn't bother, and stopped training.
Mr Mom it's your fault I stopped running!!!
SEriously though, I'm jelloc of the running buddy. But my mate here just pictched me two trail halfs. I think he wanted to do one, but I'm thinking Both.
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#7212308 - 08/01/13 11:56 PM
Re: Running/Cardio Thread
[Re: ]
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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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#7212340 - 08/02/13 01:20 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Do a rainshadow race between July and sept. Those are our good months. I'll do it too(at about 2 min slower per mile). It'll be memorable
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#7214012 - 08/02/13 10:24 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Man that elevation profile looks intense! Good luck on it. I'm thinking my 50k with ~5500 feet is going to suck, lol.
2000, no one around here that I know of running, all those guys are across the damn country of course. We should all sign up for the same race sometime lol.
I'm doing good so far this year, over 750 miles at the end of July, will definitely hit my 1000 goal which I'm excited about! Still training for my 50k in October, but I really need to get into strength training, signed up for a gym but I don't know many exercises so starting to look into that. I don't know where "here" is for you, but I'm interested in a ClubSi race somewhere. Maybe 2014.
One of this guy's races:
http://rainshadow-running.blogspot.com/
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#7215487 - 08/04/13 02:33 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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SharpSpoon
Post Master Sr
Registered: 11/29/04
Posts: 7276
Loc: GTA
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I've got a whole backlog of updates, but for now here's a Strava map of one my two all-time favorite routes from Boulder last year (the other being Sanitas). I always knew it was gnarly but the numbers surprised even me. I was in Boulder yesterday afternoon and had a chance to run it again so I've got a renewed curiosity in the route. http://www.strava.com/segments/green-mountain-via-amphitheater-saddle-8433141.9mi Distance 23.0% Avg Grade 5,796ft Lowest Elev 8,134ft Highest Elev 2,338ft Elev Difference Even in my best shape last summer I'd be hiking most of this and it'd take ~48 minutes. The Sage Canadays and Krupicka's of the world are in the 28:30-29:30 range. Unreal.
If you are ever in Vancouver, Grouse Grind is very much the same. Once at the top you have a great view of the ocean and city.
Ran my fastest 1/2 marathon today, 1:44:48. I really wanted to beat 1:45 so I barely succeeded. Only my second time at that distance with my first being 1:50 a month ago. No clue how you guys run marathons+ as I am dead at a half.
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#7215535 - 08/04/13 03:12 PM
Re: Running/Cardio Thread
[Re: SharpSpoon]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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I've got a whole backlog of updates, but for now here's a Strava map of one my two all-time favorite routes from Boulder last year (the other being Sanitas). I always knew it was gnarly but the numbers surprised even me. I was in Boulder yesterday afternoon and had a chance to run it again so I've got a renewed curiosity in the route. http://www.strava.com/segments/green-mountain-via-amphitheater-saddle-8433141.9mi Distance 23.0% Avg Grade 5,796ft Lowest Elev 8,134ft Highest Elev 2,338ft Elev Difference Even in my best shape last summer I'd be hiking most of this and it'd take ~48 minutes. The Sage Canadays and Krupicka's of the world are in the 28:30-29:30 range. Unreal. If you are ever in Vancouver, Grouse Grind is very much the same. Once at the top you have a great view of the ocean and city. Ran my fastest 1/2 marathon today, 1:44:48. I really wanted to beat 1:45 so I barely succeeded. Only my second time at that distance with my first being 1:50 a month ago. No clue how you guys run marathons+ as I am dead at a half.
Good job Sharp! It is all a matter of how you look at it and training yourself for it. The first half marathon I did I was like yeah I have no need to run longer than that. Eventually you run more and want to run longer, or so it happened to me. I've now done 1 whole marathon and am signed up for a 50k. I'm not fast, nor do I have the experience these other guys do, but stick with it!
I will say I think the half is a great distance, the training doesn't take tons of time, the race itself is doable almost any day, and it doesn't destroy your body for days afterwards.
You're already faster than me, my first half was 2:18 and my 2nd was 1:50. My goal is to do one in sub-1:40 (aka under 100 minutes) just think that's a cool goal.
Now go sign up for another race! 
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#7217009 - 08/05/13 01:58 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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BobBarker
BobBarker
Unregistered
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I've got a whole backlog of updates, but for now here's a Strava map of one my two all-time favorite routes from Boulder last year (the other being Sanitas). I always knew it was gnarly but the numbers surprised even me. I was in Boulder yesterday afternoon and had a chance to run it again so I've got a renewed curiosity in the route. http://www.strava.com/segments/green-mountain-via-amphitheater-saddle-8433141.9mi Distance 23.0% Avg Grade 5,796ft Lowest Elev 8,134ft Highest Elev 2,338ft Elev Difference Even in my best shape last summer I'd be hiking most of this and it'd take ~48 minutes. The Sage Canadays and Krupicka's of the world are in the 28:30-29:30 range. Unreal.
So this is more than Sanitas? I haven't been here yet...been taking it easy out around NCAR, myself. Sanitas is too much for my lardness.
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#7217036 - 08/05/13 02:07 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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I "ran" my first 50K on Saturday and got completely and utterly worked
I went into this with the idea that it would be a super mellow and relaxed day; my last long run before Leadville in two weeks (which I still harbor hopes of running this year, despite the two months of missed training this summer). The combination of 50K and "easy effort" lulled me into a false sense of "yeah, it'll be fine" and for breakfast I had a 1/3 cup of oatmeal, two fresh donuts and a big cup of coffee. I don't even recall drinking any water beforehand. This will be important later.
The race was the Mt Werner Classic which is a super slick course. You start at the base of the mountain and climb ~3,500' from 6,896 to 10,400 in the first 9.5 miles, then run a rolling out and back six miles to Long Lake before descending 3,500' to the finish.
Official site claims 6,300' of climb with most of the day spent at significant elevation. I have my doubts regarding that 6,300' but they link a Garmin route that measured 5,9XX' so maybe it's not far off.
Long story short, I knew not to expect an easy course but I was still determined to put in an easy effort. I made the initial climb (9.5 miles) in roughly 2:10 and then things started to deteriorate. My muscles didn't feel that sore or tired but I just couldn't find that low gear that allows you to grind out the miles forever. It didn't matter how slow I would go, if it was a running cadence by heart rate would shoot up and I'd start breathing hard - forcing me back to a walk in short order. In the end it took me 2:05 to cover the rolling 6 miles from Long Lake back to Storm Peak (compared to 2:10 to run the near continuous climbing in the first 9.5 miles).
There I am walking along, not feeling particularly bad but really unable to run for any sustained period. I'm drinking tons of water - I went through my 50oz bladder 3x plus Gatorade and/or Coke at every leisurely aid station stop - but I didn't have to pee. I peed once, 7:20 into the race and 15 minutes from the finish line, and it was dark. Upon review of the day and a little research it appears I went out there dehydrated and was unable to catch up in the sun at 10,000'. So, despite my muscles feeling fine, any sort of effort just shot up my heart rate and breathing to preposterous levels. It took a couple liters of water and a liter of coconut water before I could pee again after that.
One funny story from the day happened around mile 26; I came into the aid station with roughly five miles to go and this younger guy came in as I was getting ready to leave. He'd been trailing my most of the afternoon but hadn't passed me and when he came up with his creeper mustache and a really whiny "how much farther do I have to run??" to the volunteers I decided that I was drawing the proverbial line in the sand with this guy. I could come in second to last and be cool with it, as long as this guy finished behind me. I was finally able to hold a "run" for much of the last 5 miles (#downhill) and somehow finished 18 minutes(!) ahead of Mr. PedoStache McWhineyDouche. At the end of the day I crossed the finish line for my first 50K in 7:36 - a full 11 minutes faster than my 50 mile PR  As bad as it was, I didn't flirt with the 9 hour course cutoff and finished 56/69th which is telling in its own right - 73% finish rate on a 50K that tries to dissuade first timers from running.
The post race festivities were fun. It's a super low key race with only 95 starters and maybe 20 stuck around for the awards ceremony since it had started to rain. I started chatting with this woman hawking Salomon gear at the finish tent - then they called her name for 1st female and it was Cassie Scallon (she's won JFK50, Bandera 100K, Sonoma 50, etc and is sponsored by Salomon). After I found out who she was I asked her how to fix one of the cords on my Salomon vest and she suggested I learn to sew. Thanks Cool coincidence as I met Trent Briney (2:12 marathoner, JFK 2nd this year, won Mt Werner last year) at Boulder Running Company two weeks ago. I forgot how many elite guys and gals you run into here. If I were 12 I would start an autograph book. But I'm not. So I won't 
Two days later and I feel fine. Minimal soreness in the legs. I eased my pain by buying a new headlamp today. My current lamp (Petzl Tikka XP2) is great but at 80 lumens I've wanted something brighter since I first bought it - I just didn't see anything else that caught my eye until now. I'll hold on to it as a backup and for other uses but I sprung for the Petzl NAO, which I hadn't heard of until 24 hours ago, and looks AWESOME!
http://www.petzl.com/us/outdoor/headlamps/nao
http://www.youtube.com/watch?v=FZb3k_x067w
Pretty stoked about that and it should get here in a couple days so I'll have time to play with it before the 17th.
And finally, here are other people's photos of the course:
Started at the base and climbed to Storm Peak
Super manicured trail for parts of it, but plenty of loose rocks in other parts.
Blog with huge photos from the race last year
Mt Werner. I think it looks deceptively short because the summit is so far back from the base - it's really not a steep climb unless you're going straight up under the gondola lines. It's pretty mellow most of the way - average 7% grade for the first 9.5 miles with some parts steeper and some more shallow. Once you're up there though and looking down on hot air balloons which are themselves 2,500' above the valley floor, you get a sense for high you've climbed.
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Moderator: Silock, Professor Paki
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Good job bro.
