#7774211 - 07/14/14 12:51 PM
Re: Running/Cardio Thread
[Re: slackereg6]
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dirtyS13drifta
dirtyS13drifta
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I was always told for a 5k go out at what feels like a stupid fast pace and just try and hold it as best you can for the last mile. I doubt that is the correct way to do it.
Actually that's not far off. 5kms are short/miserable.
If you know your hard mile time, add 10%.
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#7774212 - 07/14/14 12:51 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Last week - ran 28 miles, biked 62.
Legs are tired as hell. I went for a walk last night and felt like hard work.
28 miles is solid(for us humans not attempting and Ultra race), you planning a marathon?
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#7774431 - 07/14/14 02:28 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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I try to give my legs 1-2 days a week off. At some point, you need to recover.
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___________________________________ gamby still have an EM1--go figure 
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#7775165 - 07/15/14 07:01 AM
Re: Running/Cardio Thread
[Re: slackereg6]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11464
Loc: The OC
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I did my first two 8 weeks apart. Took the first one easy, did the second a little more competitively. Recovery went fine. Though I should have taken a full two weeks of recovery before getting back at it. Your results may vary, but there's no big reason why you couldn't.
Also trying to get in under four hours. Just need to train at a slightly faster pace this time around. Friend of mine might get me entry into LA again next year (her company helps to sponsor).
*fingers crossed*
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7783731 - 07/20/14 10:48 PM
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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Today was 40 miles on the bike and a 4 mile run. 
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___________________________________ gamby still have an EM1--go figure
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#7784020 - 07/21/14 10:27 AM
Re: Running/Cardio Thread
[Re: Impulsive]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Thanks. 
Pretty stoked that the running portion of it is no longer beating me up like it used to. Wut dat base do
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___________________________________ gamby still have an EM1--go figure
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#7784159 - 07/21/14 11:43 AM
Re: Running/Cardio Thread
[Re: gamby]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11464
Loc: The OC
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Frequency & Consistency > *
Nice work man. 
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7784272 - 07/21/14 12:49 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 decided this month to try to run 100 miles and bike 300. I'm on pace to beat both of them so now my goal is to run 120 miles, which is how much I ran the last 2 months combined! And also to bike 380, just to make it an even 500 combined. I have a good shot at doing this and feel good about it, considering it is July in Florida, makes it tough to get out for any decent mileage. For instance, I ran Sunday for 7 miles, which is 2 laps around a park, I wanted to do 3, or maybe even 4 laps, but I got so hot my body wasn't into it (maybe the 37 miles biked on Saturday had a little to do with it) and I ended up stopping after 2 laps. I checked the time and it was 9am, and it was so hot I was drenched in sweat. I bet the weather was close to 90 already at that point. It is surprising how much weather can affect you for this type of stuff. I sure hope when November comes around I'm able to run really far really fast after this Summer!
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#7784417 - 07/21/14 01:41 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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I've never been that good at setting "annual" or "base" goals.
Me: " Like, hey I want to run a half, or ride a century, that takes getting up to xx miles per week. Oh, I'm done, back down to 3(or 0) miles..."
I think my goal is to crack 15(been on the world's slowest build up) miles/week next week and carry that +/- through the year.
For the bike, I'd like see about cracking 1,500 for the year. Which means I need about 43 miles/week. Less than I'm doing now, but I know I'm a bit of a fair weather cyclist(shit I get less than 9 hours of daylight in December).
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#7784427 - 07/21/14 01:44 PM
Re: Running/Cardio Thread
[Re: ]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11464
Loc: The OC
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15 is plenty IMO - that's three sessions with room for one to be a longer run.
We runners tend to overdo things too quickly, in our quest to chase down that speedy unicorn.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7784435 - 07/21/14 01:49 PM
Re: Running/Cardio Thread
[Re: Design]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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15 is plenty IMO - that's three sessions with room for one to be a longer run. We runners tend to overdo things too quickly, in our quest to chase down that speedy unicorn.
That's me.
Like I'll average 3 miles a week, ooh, there's a 1/2 I want to do. ramp up fast(maybe injuring my plantar fascia in the process), run race; either slow and enjoy or less slow and suffer. Ok, I'm done.
Pretty sure this year is well on pace for my most miles, and my least "racing" or "training".
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#7784449 - 07/21/14 01:56 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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haha don't look at me: I'm not even at 240 miles jogged YTD   I imagine any kind of regular mileage leads to decent improvements
I'm only a smidge more than you, for being "runner"...
I wouldn't know about regular miles, I run probably 4months in any given year. Improvements=tiny.
I think my plan is spend about 6 months at 15mi a week, then next year find a 1/2 to go out and kill. Then do a ton of trail races.
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#7786674 - 07/22/14 11:36 PM
Re: Running/Cardio Thread
[Re: ]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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(cross posting)
Did another brick today.
PR'd my 12.1 mile bike TT and ran 5k afterwards (a lot of tri-folk ride that TT).
Hoo-wah.
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___________________________________ gamby still have an EM1--go figure
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#7789190 - 07/24/14 11:50 AM
Re: Running/Cardio Thread
[Re: gamby]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11464
Loc: The OC
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Nicely done dude. How was your 5K time?
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7789317 - 07/24/14 12:44 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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Sounds like you just need to relax :backstroke/breastroke are OK too
Breathing is a near constant exhale also, water won't run up your nose if you have an exhale going (or shouldn't), even if you are mouf breathing (like everybody does), there's always a slight pressure out your nose mouf breathing. Try goggles doe. I freak out less in moss/algae/kelp/open water if I'm wearing swim gogglez
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Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso 
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#7789548 - 07/24/14 02:55 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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well some people do wear noseclips :shudder:
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#7789938 - 07/24/14 07:30 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Today was the first time I ran to work and back. Also the first time I've run twice in one day. ~7.2 miles each way in about 1:05. Surprisingly I was only a minute slower on the way home, though it was almost 100 out via heat index.
I am now at 99.99 miles ran on the month, haha. I made sure coming home I did 7.18 to put me at 100.00, but website shows 99.99 anyway. This is first time since April I'll hit 100 miles in a month, and my goal now is 121, which will top May and June combined!
I'm also hoping to hit 380 miles biked, mainly just to hit 500 total miles, this isn't as big a deal. I ride mostly for transportation to work and back, and just for fun and doing whatever light shopping I can, I don't ride hard for exercise, at least not yet. Cool part about riding to work and back I haven't filled up my gas tank in almost 6 weeks!
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#7790104 - 07/24/14 09:52 PM
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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Nicely done dude. How was your 5K time?
Nothing impressive (because lackluster runner). 3.25 miles in 31:56. 9:49 pace. Decent for having busted my balls for 36 minutes flat out riding a TT doe. 
_________________________
___________________________________ gamby still have an EM1--go figure
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#7790255 - 07/25/14 01:02 AM
Re: Running/Cardio Thread
[Re: gamby]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11464
Loc: The OC
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Agreed. Damn good show. 
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7790620 - 07/25/14 10:30 AM
Re: Running/Cardio Thread
[Re: Design]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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Yeah that's not bad dude. I continue to overestimate my ability to run off the bike or bike off the swim or like last weekend: run off a (long) swim. I couldn't will myself to anywhere faster than like 1:30/mi slower than my 5k pace , over 7 miles in an actual race. Come to think of it that might be about right its just I'm slower than I'm acknowledging to myself so I always end up disappointed. Heh
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#7791758 - 07/26/14 12:11 AM
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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This is one of the most encouraging threads on CSi.
_________________________
___________________________________ gamby still have an EM1--go figure
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#7792669 - 07/26/14 11:09 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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35 miles on the bike and a 5k loop later in the day
Can't believe I can do this on a regular basis now.
_________________________
___________________________________ gamby still have an EM1--go figure
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#7793401 - 07/27/14 07:11 PM
Re: Running/Cardio Thread
[Re: Cheesegoggles]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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5 years ago today I started my weight loss. Pretty crazy to think it has been that long! I was 159.6 this morning, I topped out at 240. 1/3rd body weight loss is nice, but I have been right at 160 for like a year, so this is more my status quo now.
Hoping to round out the month well, gotta get in some decent mileage by Thursday to hit my 2nd and third level goals, having already met my original goals for the month.
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#7795946 - 07/29/14 10:43 AM
Re: Running/Cardio Thread
[Re: Cheesegoggles]
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slackereg6
Member
Registered: 09/18/05
Posts: 868
Loc: Hot Texas
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Ran 9 miles on the treadmill this morning at 8:47/mile.
I did the same only outside and a minute per mile slower. Hopefully I will speed up once it cools off again.
Week 2 of training is done.
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