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#8149971 - 03/29/15 12:18 PM Re: Running/Cardio Thread [Re: stickaz_old]
Sir Ironpool Offline
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Ain't that 40 seconds a kick in the pants, lol.

Nice job man, solid time and PR, especially on a tough course.
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#8149995 - 03/29/15 12:53 PM Re: Running/Cardio Thread [Re: stickaz_old]
SJP0tato Offline
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Loc: Gilbert, Az
 Originally Posted By: zakcits
*still a PR doe, I'll take it

My only other half was 6 months ago in San Jose, 2:05:35 I think with like 80' of elevation lol


Solid race, a new PR is good no matter the time! \:\)
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#8150199 - 03/29/15 05:11 PM Re: Running/Cardio Thread [Re: SJP0tato]
stickaz_old Offline
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thks guys, here's my strava deal:
https://www.strava.com/activities/276152046


I guess I blew it mile 12 \:\( , looks like I was also too conservative on the hill on mile 4 [thats the one the do the 'king of the hill on' tho]

a pretty legit mile 9 for me tho \:D [8:11, 7:33 GAP]

the Strava GAP suggests I held 8:39/mi, or a 1:53:24 half pace flat-equivalent [/woot] [/notlegit /didntmakeit]

old looking white dude on the right forefront in black/black = zacktits
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#8150282 - 03/29/15 06:25 PM Re: Running/Cardio Thread [Re: stickaz_old]
Lividentity Offline
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Stickaz if you makes you feel any better my official half PR is 1:40:01. =[ 2 seconds off of sub 100minutes, sigh.

I just did a 5 hour run today (24 miles in 4:46 to be exact) and am enjoying doing nothing since, lol. I got locked out my house during it so for half of it I only had water and no fuel, kinda slowed me down later and did a lot of walking. Will post later in my own thread updating past two weeks woohoo.
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#8150301 - 03/29/15 06:55 PM Re: Running/Cardio Thread [Re: Lividentity]
stickaz_old Offline
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Going sub 2:00 (I mean 1:59:59) in San Jose in sept will make me feel better \:D (I'll probably revise my goal to 1:50 tho)

Getting locked out is kind of a l,ulz, \:D sorry

I couldn't even imagine running 24 tho. But at least after the half this time I could easily descend/climb stairs and was able to have a normal day after
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#8150423 - 03/29/15 09:36 PM Re: Running/Cardio Thread [Re: stickaz_old]
Sir Ironpool Offline
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Pretty happy to end the week with a solid 55 miles. Had a couple good efforts in there including tonight's 12 miler that I averaged a 7:35 pace and included a couple later miles in the 7:20 range.


Took yesterday off to cheer for my dad and brother at the Oceanside 70.3 triathlon. They both did great and I covered 6 or 7 miles just getting around the course to see them. It was great to spectate the pro race too...Jan Frodeno crushed it and won with a 1:10 half marathon. \:o

Got a sweet shot of Frodeno at the finish.
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#8151089 - 03/30/15 11:18 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Nice job Stickaz. Sub-2hr is calling your name.

Chris - thinking of doing that event next year as my first half-ironman. Heard it sells out quick!
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#8151293 - 03/30/15 12:27 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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It does, but it's a great event. Swim gets congested and the bike is brutal, but it's very spectator friendly and the run is awesome.
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#8151451 - 03/30/15 01:28 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
stickaz_old Offline
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the number of times I've wanted to run a half after a 56 mile bike so far life-to-date remains precisely zero times. I think I'll do one tho, but that might be it
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#8151492 - 03/30/15 02:06 PM Re: Running/Cardio Thread [Re: stickaz_old]
Sir Ironpool Offline
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It's triathlon. Run/walk is perfectly acceptable. Hell, stopping for hugs from your wife is okay too. \:D
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#8151598 - 03/30/15 03:09 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
stickaz_old Offline
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hmm, maybe trying to PR every damn race isnt the only way to do it \:D

/re-evaluates thinking...
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#8151620 - 03/30/15 03:19 PM Re: Running/Cardio Thread [Re: stickaz_old]
Design Offline
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As evident from my most recent marathon, I absolutely concur.

I'm for getting better, but why the hell do all this if we're not having fun?
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#8154874 - 04/01/15 04:17 PM Re: Running/Cardio Thread [Re: Design]
2000SiRacer Offline
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For my given level of fitness my coach is trying to kill me next week. I just looked at the schedule:



3.5 hours this saturday isn't bad but my legs are already feeling tired. Then Tuesday is max vert day (woo hoo!) 60 minutes @ 15% - get as much vert as possible. Then Thursday is 4x mile track work - first time he's ever prescribed speed work. And then Saturday is 25 miles and 5,500' on the Quad Rock course. And I'll be in Boulder Sunday so although it's a recovery day I'll probably climb a peak (likely Green Mtn).

CN:
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#8154890 - 04/01/15 04:33 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Design Offline
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Not going to lie, I'd be hating my weekends too.
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#8154891 - 04/01/15 04:34 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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Damn. Other than races, I don't think I ever went over 3 hours leading up to Leadville. That's a long time out there!
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#8154897 - 04/01/15 04:38 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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 Originally Posted By: Mrs. Ironmom
Damn. Other than races, I don't think I ever went over 3 hours leading up to Leadville. That's a long time out there!


Just how you waltzed through Leadville making it look so easy will forever be a mystery to me man

It'll be the rare taper weekend that I won't have a 3+ hour run between now and September. And those aren't even the hardest ones - last night I ran up 1,400' of vert (dirt road that's mostly 10% grade) and then the game was bomb down it as hard as I could. My quads were a quivery mess on the drive home
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#8154910 - 04/01/15 04:52 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Offline
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 Originally Posted By: 2000SiRacer
 Originally Posted By: Mrs. Ironmom
Damn. Other than races, I don't think I ever went over 3 hours leading up to Leadville. That's a long time out there!


Just how you waltzed through Leadville making it look so easy will forever be a mystery to me man

It'll be the rare taper weekend that I won't have a 3+ hour run between now and September. And those aren't even the hardest ones - last night I ran up 1,400' of vert (dirt road that's mostly 10% grade) and then the game was bomb down it as hard as I could. My quads were a quivery mess on the drive home


you misspelled vagina.
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#8155466 - 04/02/15 09:25 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer Offline
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Registered: 04/19/02
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 Originally Posted By: ampsman
 Originally Posted By: 2000SiRacer
 Originally Posted By: Mrs. Ironmom
Damn. Other than races, I don't think I ever went over 3 hours leading up to Leadville. That's a long time out there!


Just how you waltzed through Leadville making it look so easy will forever be a mystery to me man

It'll be the rare taper weekend that I won't have a 3+ hour run between now and September. And those aren't even the hardest ones - last night I ran up 1,400' of vert (dirt road that's mostly 10% grade) and then the game was bomb down it as hard as I could. My quads were a quivery mess on the drive home


you misspelled vagina.


It's my training and I can cry if I want to
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#8159305 - 04/05/15 10:42 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Pretty happy to finish off a strong week with 62 miles. Some good hard efforts in there and lots of strong finishes. Feeling confident I can do something somewhat respectable in Boston in 2 weeks. Not PR stuff, but maybe a requalify if I have a good day.
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#8159314 - 04/05/15 10:50 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
SJP0tato Offline
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Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
 Originally Posted By: Mrs. Ironmom
Pretty happy to finish off a strong week with 62 miles. Some good hard efforts in there and lots of strong finishes. Feeling confident I can do something somewhat respectable in Boston in 2 weeks. Not PR stuff, but maybe a requalify if I have a good day.


Hah, mileage bros:

When you do Boston (or any course with rolling hills), do you use a pace band to determine how fast to run per split? Or do you just go by feel the whole way?
I was playing with this site's paceband creator the other day, it takes into account hills for when to run faster/slower than your goal pace so in theory it should be a mostly even effort: http://www.findmymarathon.com/
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#8159362 - 04/05/15 11:45 PM Re: Running/Cardio Thread [Re: SJP0tato]
Sir Ironpool Offline
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Registered: 03/12/01
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 Originally Posted By: SJP0tato
 Originally Posted By: Mrs. Ironmom
Pretty happy to finish off a strong week with 62 miles. Some good hard efforts in there and lots of strong finishes. Feeling confident I can do something somewhat respectable in Boston in 2 weeks. Not PR stuff, but maybe a requalify if I have a good day.


Hah, mileage bros:

When you do Boston (or any course with rolling hills), do you use a pace band to determine how fast to run per split? Or do you just go by feel the whole way?
I was playing with this site's paceband creator the other day, it takes into account hills for when to run faster/slower than your goal pace so in theory it should be a mostly even effort: http://www.findmymarathon.com/


:high five: \:D

I've neve used a pace chart before. In road marathons I'm much happier knowing the failsafe pace I need to keep to hit my goal, and just try to stay comfortable under it. If the are climbs I just try to get up them as comfortably as possible while not giving up too much time...then making it up on the backside.

I'm going to wait and see how I feel in the first 10k or so. If 7:25 (my BQ pace) feels easy, then I think I'll have a good chance of picking it up a little to bank some time before the Newton Hills, then just give it hell for the last flat 10k to the finish.

Or I could just say fuck it and spend a few minutes with the girls of Wellsley. \:D
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#8160346 - 04/06/15 06:50 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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You guys with your speed racer miles. Isn't anyone else on here being slow and just going up and down things?

I'm posting my intentions for the next two weekends so I feel extra compelled to follow through:

April 11th: Quad Rock training run in Ft Collins. 25 miles and 5,500'


So 1/2 of this profile since it's one loop without turning around and repeating it the other direction

April 18th: Boulder Skyline Traverse. ~16 miles and 6,000' (actually ~14 miles for 6,000' then 2-3 miles to run back down into town)



I'm so excited about this one. Boulder classic linkup of the five main peaks on the skyline. I've also heard of 'Sanitarado' (Sanitas --> Eldorado) which is the Boulder Skyline Traverse + Eldorado Peak. But Eldo requires an off trail permit and some bushwalking and since I'm doing this while my girlfriend is alone at the hotel studying I can't be gone all day.

The Shadow Canyon climb up to Bear/SoBo climbs 1,700' in 1.2 miles so I'll relish my 30+ minute mile time and ~80 minutes 5K
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#8160397 - 04/06/15 07:38 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
stickaz_old Offline
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that looks like a fair approximation to the answer I'd give to the question:

'what is the last God damn thing you'd ever want to do?'

/srsly

oh and:
12.4 miles for the week last week. Wooo!
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#8162241 - 04/07/15 07:49 PM Re: Running/Cardio Thread [Re: stickaz_old]
Cheesegoggles Offline
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Tried to run intervals on the track today. It sucked. Didn't tinish. 4 miles total.
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#8162964 - 04/08/15 11:43 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
stickaz_old Offline
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no turning back now \:o
~5.5 months away
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#8163068 - 04/08/15 12:18 PM Re: Running/Cardio Thread [Re: stickaz_old]
2000SiRacer Offline
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Registered: 04/19/02
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Does that get you into a faster corral?

Also, created my cheat sheet for the Boulder Skyline Traverse on 4/18. Turns out there's a spring I didn't know about around the halfway mark so *fingers crossed*. I'm not a huge fan of drinking untreated water but this is about as safe as you can get.
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#8166234 - 04/10/15 09:23 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Impulsive Offline
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After a week of feeling not bad, my groin is back in full force. Slow ass run this morning and someone more hardcore than me blew by me at 5:30AM while I was peg legging a bit.

On the plus side, it's biking weather - so I'll be out on that a bit more.
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#8166610 - 04/10/15 12:16 PM Re: Running/Cardio Thread [Re: Impulsive]
Design Offline
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Sounds like you have a hip flexor issue. Have you considered going to a PT to try and nail down root cause? I had a mild case of it due to my leg misalignment, which I now mitigate through targeted exercises. Might help in your case if you can afford the visits.
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#8166747 - 04/10/15 01:00 PM Re: Running/Cardio Thread [Re: Design]
Impulsive Offline
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Registered: 11/28/99
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Started with groin, worked up to lower abdomen and then hipflexors tighten up. Felt a lot like when I had a hernia, but the ultrasound was negative.

I am seeing a physio guy and he went through a lot of Q/A and still couldn't figure out where it started. His treatment was tying to loosen up my hips, giving me some tagrted stretches and foam rolling. It was starting to feel a touch better - mostly the hip flexors. I ran the 23.XX 5k in the Stickaz thread and that was the first run a months where I felt like I could actually push my pace. Felt like ass playing hockey (legs just dead tired). Squats were ok, though a bit uncomfortable. My Wednesday run was decent considering how sore I was from squats, but this morning's run was aweful.

Physio guy thinks if it went Groin>abdomen>hips and the process might reverse itself in the opposite way.

I've been pretty diligent on my stretching/foam rolling.
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#8168243 - 04/11/15 09:32 PM Re: Running/Cardio Thread [Re: Impulsive]
stickaz_old Offline
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr


Lol, my relationship with running lately
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#8168250 - 04/11/15 09:53 PM Re: Running/Cardio Thread [Re: stickaz_old]
SJP0tato Offline
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Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
I've had some weird pain in my upper left leg/hip area for the past week now, it never really seems to hurt walking/running, only when I sit for 20+ mins then stand back up, it'll hurt/ache for maybe 30 seconds then go away until I sit again.

It seemed to be getting slightly worse over the week, so I've cut way back on my miles the past 3 days to see if it helps, but it seems just about the same as before the rest. I'm going to attempt my long run tomorrow, at the first sign of trouble I'll stop and give it a solid week of rest and see if that takes care of it.


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#8169028 - 04/12/15 09:53 PM Re: Running/Cardio Thread [Re: SJP0tato]
Sir Ironpool Offline
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Pretty happy to get in another 60 mile week leading into this week-long taper for Boston on Monday. After being sick for a week I was able to do a 54, a 62, and now a 60 mile week. No junk miles either...some good speedwork thrown in and lots of 10-12 milers.

Final run today was 4 easy at 15 seconds slower than goal pace (7:24), then 4 at 10-15 slower than goal pace, finishing off with 4 maintaining an average goal pace. Pretty good confidence builder.
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#8170947 - 04/14/15 12:46 PM Re: Running/Cardio Thread [Re: stickaz_old]
Impulsive Offline
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Registered: 11/28/99
Posts: 80821
Loc: Edmonton
With spring here and hockey done, went back to running stairs. Stairs felt surprisingly good after a 5k trail run, but the 6 k back to my car was a struggle with my hip flexor bothering me.

But the first time you hit stairs in a while, calves turn to concrete about 18-24 hours later.
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#8170961 - 04/14/15 12:55 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
I PITY THE FOOL!
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Registered: 04/10/00
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Loc: San Jose, Ca, USA
 Originally Posted By: Mrs. Ironmom
Pretty happy to get in another 60 mile week leading into this week-long taper for Boston on Monday. After being sick for a week I was able to do a 54, a 62, and now a 60 mile week. No junk miles either...some good speedwork thrown in and lots of 10-12 milers.

Final run today was 4 easy at 15 seconds slower than goal pace (7:24), then 4 at 10-15 slower than goal pace, finishing off with 4 maintaining an average goal pace. Pretty good confidence builder.


nice!! i think you'll do alot better than you expect in boston, you didnt even seem like you were working on that run we went on. i'll be stalkin you on race day.
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#8175646 - 04/17/15 11:27 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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Registered: 03/12/01
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