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#8614266 - 04/06/16 04:51 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Impulsive Offline
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Yep, up and down. Max out at 2000 give or take + 8-12k run (combined) to get there and back.

Running down doesn't bother me. Gives me a chance to catch my breath.
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#8614279 - 04/06/16 04:59 PM Re: Running/Cardio Thread [Re: Impulsive]
schtickaz.ai Offline
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lucky!
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#8614420 - 04/06/16 07:42 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
SJP0tato Offline
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Anyone running the San Diego R&R races this June?

I signed up with a friend & his wife for the half out there. Looks like a good time.

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#8614631 - 04/06/16 09:42 PM Re: Running/Cardio Thread [Re: SJP0tato]
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I did the full with my wife a few years ago where she got her first BQ. It's a good course, but the last few miles on Fiesta Island SUCK! You can see the finish line across the water and it just drags!
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#8615290 - 04/07/16 12:05 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
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I'll be there with a bunch of friends. I'll plug in with you the week before the race... would be good to put a face with the name if time permits. I have to jet right after the race to a wedding in Thousand Oaks. Yeah I know, full crazy.




Stickaz - Nice time dude!!!!
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#8616063 - 04/08/16 12:00 AM Re: Running/Cardio Thread [Re: Design]
SJP0tato Offline
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 Originally Posted By: Mrs. Ironmom
I did the full with my wife a few years ago where she got her first BQ. It's a good course, but the last few miles on Fiesta Island SUCK! You can see the finish line across the water and it just drags!


Nice! Just doing the half, so I'll avoid looking for any kind of finish before mile 12 or so.

 Originally Posted By: Design
I'll be there with a bunch of friends. I'll plug in with you the week before the race... would be good to put a face with the name if time permits. I have to jet right after the race to a wedding in Thousand Oaks. Yeah I know, full crazy.


Sounds awesome, it'd be nice to say hey at least. The wedding should be fun, get a drink anytime you hear someone say "I don't even DRIVE that far!", or "I only run when I'm being CHASED!" when talking to people there.

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#8616776 - 04/08/16 02:20 PM Re: Running/Cardio Thread [Re: SJP0tato]
Design Offline
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Oh man, that could be dangerous (open bar). \:D My wife and I had both initially signed up for the race. But she got drafted to be in the wedding. Hence, I'll be driving between San Diego, Thousand Oaks, and South OC that day.




I thought you guys might want to see some photos from the Ragnar Relay last weekend. Quick synopsis...
- 190.4 mile race from Huntington Beach to San Diego.
- Teams of 12 (regular) or 6 (ultra) pile in 1-2 vans run nonstop across 36 race segments. 650 - 800 teams total.
- 3 segments (legs) per runner, 3-12 miles per leg, with 6-10 hours recovery in between.

Our team of 12 was comprised mostly of the LA Marathon training group and a few other friends. We spent a couple months together to plan out the food, travel, van rentals, supplies, routes, and leg assignments with start/finish times of each runner. The team was then split into two vans. Each van could enlist a volunteer as a driver, or rotate around the runners as their driver. We chose to do the latter.

The day before the race we checked in our vans and race gear. We attended a safety briefing about the rules of Ragnar. We then picked up our timing chips, bibs, and a running bracelet that acted as the baton between each leg. The advantage to checking in the day before, is we don't have to worry about it on race day. Because there are a million other things going on lol.

Van 1 began early Friday morning with their 6 legs. I met up with the other members of Van 2 later in the morning. We loaded up and drove to intercept Van 1 at the first major exchange point. Although we had an idea how long it would take each runner to finish, we'd text the other van when our team would start their last leg in the series. Worked out pretty good for coordination. Anyway, by 12 PM we (Van 2) began our first series of legs. I ran a warm 7.5 miler in Laguna Niguel in about 1:08 with 8-10 stops for traffic lights. After our last runner in the van finished up, we leapfrogged past Van 1 and drove straight to the next major exchange. It was there we would have an hour or so to freshen up, relax and/or eat while Van 1 ran their segments.

We repeated our other segments overnight and into Saturday afternoon. I ran my 2nd segment at around 2 AM in Carlsbad in cool 50* weather. Took about 50 minutes to run 5.8 miles. Much less traffic, but held back several minutes to help out a girl who was trying to run my pace, and tripped over the sidewalk. She assured me she was fine so we gathered her gear and paced half a mile, before I took off again at my own pace. I managed to grab a couple hours of sleep before my 3rd segment - an 8.7 miler in 78* heat in San Diego. Combined with the fatigue, that one felt brutal. But managed to squeeze out a 9:30/mile despite 15 or so traffic lights.

As we headed to the finish line to meet our final runner, traffic was backed up over 40 minutes. But it was great to all meet up and run across the finish line together. In the end, with all but one being first time Ragnarians, we did MUCH better than we were expecting. A little over 33 hours total with only a couple minor snags along the route. No lost runners, no missed exchange points. We hung out in the finish area to grab a beer and share some war stories. 170 kills for Van 1, 194 kills for Van 2 . The kills represented any new Ragnar runners we would pass and remain ahead along the route.

Hard to describe the feeling other than 1) glad it was over, and 2) pretty cool bonding experience among the team. We're in the lottery to do Ragnar Napa in November. Otherwise we'll regroup for LA Marathon and Ragnar So Cal next year.

Without question, this is probably one of the most rewarding races that I've done to date. I think some of you guys should seriously consider doing the Ragnar Ultra.

Anyway, on to the pics...



Some of the teams & decorated vans at the first major exchange point (not us):





Some examples on how the course was marked. There was also a GPS-based app we could use to follow the route in case anyone got lost.




Yours truly wrapping up my 2nd run at 3 AM, and my final run at 2 PM the same day.




The combined team medals, one for each runner.



And the bonus medal for running LA Marathon with Ragnar.
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#8632097 - 04/21/16 09:45 PM Re: Running/Cardio Thread [Re: Design]
stickaz_old Offline
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Registered: 02/04/01
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mile repeat day

6:17
https://www.strava.com/activities/553012086
6:27
https://www.strava.com/activities/553012092
6:27
https://www.strava.com/activities/553012095

my favorite part: I managed to hit 166 HR in the third one. Learning how to do work. Zone 5 achieved. Fuck yes. I think I like mile repeats. Feel the bern. I definitely felt that heavy-leg/lactose thing on the 3rd/4th lap of the last one

This is an important workout to me because my <20:00 5K official hobby jogger goal is run at.... 6:26/mi pace \:D
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#8635413 - 04/25/16 11:37 AM Re: Running/Cardio Thread [Re: stickaz_old]
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Real happy with a big week post-vacation. 76 miles with 38 of those being on Friday, Saturday and Sunday.
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#8636765 - 04/26/16 11:49 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Nice job guys.
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#8639462 - 04/28/16 09:22 AM Re: Running/Cardio Thread [Re: Design]
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First big effort of the year this past weekend. Finally did the Boulder Skyline Traverse on Saturday and then woke up with tired legs and went out and did 3x5 minute hard downhill on Sunday. That part sucked

My post about getting snowed out of the Traverse last year (with some pictures): http://forums.clubsi.com/ubbthreads.php/ubb/showflat/Main/342955/Number/8179006#Post8179006

The route:


The profile:


I was supposed to be going super easy and practicing my 100 mile pace but god - Boulder trails are so steep and technical that's really hard to do. I've highlighted a 62 minute 1.46 mile section (gotta love this 40 minute miles haha) that climbed 1,903' at an average grade of 25% with lots of knee high step ups, post holing, etc. The temp was up around 70 but the foot hills got like 30" of snow last weekend and there was plenty of it around up high to be sloppy. Took me 5h 38m from TH to the last summit (Sanitas) and then another 30 minutes to jog back down to the hotel. All told about 18ish miles and 6,000'
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#8639861 - 04/28/16 12:09 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Design Offline
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#8642209 - 04/29/16 10:47 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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Biggest M-F yet: 60 miles. Should be well over 80 for the week. If I can keep feeling this good for the next 3 months, AC will be epic.
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#8647531 - 05/04/16 09:07 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
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112 miles in the last 10 days.
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#8647722 - 05/05/16 07:08 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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 Originally Posted By: Mrs. Ironmom
112 miles in the last 10 days.


Nice!! You oughtta call the RD and see if you can have the race moved to June this year. You're ready haha
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#8648371 - 05/05/16 03:32 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
schtickaz.ai Offline
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I'm at 3.5 miles for the week [including warmup/warmdown] and I averaged 10:00/mi pace. it was on a treadmill. Just figured I would update everyone. your welcome. I also got yelled at by the old lady next to me several times for 'flinging my sweat everywhere' it was as hillarious as it was aggravating, she had some god damn comment or other like every 2-3 minutes about something I was doing. I suppose in retrospect I deserve that


. if it wasnt the worst it was on the list of the worst jogs I've ever had in my life.
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#8648543 - 05/05/16 05:45 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Design Offline
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 Originally Posted By: tryhard
I'm at 3.5 miles for the week [including warmup/warmdown] and I averaged 10:00/mi pace. it was on a treadmill.

if it wasnt the worst it was on the list of the worst jogs I've ever had in my life.






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#8648544 - 05/05/16 05:46 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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 Originally Posted By: Mrs. Ironmom
112 miles in the last 10 days.


That's generally more than I do in a month. Nice work!
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#8648678 - 05/05/16 07:47 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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 Originally Posted By: Design
 Originally Posted By: Mrs. Ironmom
112 miles in the last 10 days.


That's generally more than I do in a month. Nice work!


Ideally May, June and July will all be 300 mile months. If I can do that with no problems I'll have my eye on a sub 24 finish at AC. :fingerscrossed:
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#8648713 - 05/05/16 08:36 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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 Originally Posted By: Mrs. Ironmom
 Originally Posted By: Design
 Originally Posted By: Mrs. Ironmom
112 miles in the last 10 days.


That's generally more than I do in a month. Nice work!


Ideally May, June and July will all be 300 mile months. If I can do that with no problems I'll have my eye on a sub 24 finish at AC. :fingerscrossed:


You're a freak and I love you. Are you still available in September mr speed demon??
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#8648780 - 05/05/16 09:46 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Fuckin' A Bubba.

 Originally Posted By: 2000SiRacer
 Originally Posted By: Mrs. Ironmom
 Originally Posted By: Design
 Originally Posted By: Mrs. Ironmom
112 miles in the last 10 days.


That's generally more than I do in a month. Nice work!


Ideally May, June and July will all be 300 mile months. If I can do that with no problems I'll have my eye on a sub 24 finish at AC. :fingerscrossed:


You're a freak and I love you. Are you still available in September mr speed demon??
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#8650252 - 05/07/16 12:40 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
stickaz_old Offline
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
^wewt GL
6
...and speedwork, 5x1000 w/200m walking between so some of these splits look fucked up, also I had to use lane 1 sometimes then switch over to #4/5 as some Tweens were doing relay practice

All good tho, a pretty solid speed workout for me, trying to simulate my upcoming 5k race a bit, and I'm 6 days post my first 70.3 so still kinda burnt. Lookin good tho

Unless some speed/endurance comes out of nowhere I'm sorta thinking a 6:40 pacing to shoot for about 20:45 is probably realistic for me at this point, maybe not quite ready for 20:00
I was actually running these 1000s at 4:08 almost on the nose which converts to 6:40 pace... The GPS watch here looks error end relative to the actual splits I recorded manually even for lane 1. 200m of walking between wasn't a lot of rest tho so I dunno


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#8652026 - 05/09/16 06:39 PM Re: Running/Cardio Thread [Re: stickaz_old]
Sir Ironpool Offline
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Another 80 mile week in the bank. So far so good.

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#8652198 - 05/09/16 09:05 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
stickaz_old Offline
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^we may be approaching peak ironmom
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#8660123 - 05/16/16 02:04 PM Re: Running/Cardio Thread [Re: stickaz_old]
Sir Ironpool Offline
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Only managed to squeeze in 70 last week since I took a day off due to family being in town. I did do an 18.5 miler on the road yesterday and did another 10 this morning on fairly sore legs. I have a feeling these kinds of workouts will make or break my race in August.
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#8660134 - 05/16/16 02:18 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
schtickaz.ai Offline
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august? hay is in the barn bro!
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#8660546 - 05/16/16 08:36 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Sir Ironpool Offline
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 Originally Posted By: tryhard
august? hay is in the barn bro!


Lol, I wish. I have a fear of peaking too early for sure, but I need to keep this shit up till at least the 50 miler in Leadville in July. Then I can start easing off the gas.

I'm going to try and do the 3/1 rotation. 3 weeks of 80ish miles, followed by a week in the mid 60's, then repeat.
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#8681085 - 06/03/16 07:52 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Corytrade Offline
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So I have really been running a lot again lately, due to a favorable early morning schedule. I am picking up some knee pain on my right knee though, which has never happened before. Probably just getting old. It is right below the knee cap. I notice that I overpronate, and the asics I have are neutral based. I just ordered a pair of the Asics GT 3000, which had moderate support, so we will see how that goes. I had the Gel Oracles before, but I have been running on those for the last three years, so I definitely needed a new pair.
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#8681087 - 06/03/16 07:58 PM Re: Running/Cardio Thread [Re: Corytrade]
Sir Ironpool Offline
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The shoes should help, but also be sure to ease back a little. You're likely hitting a new place that your body isn't used too and it needs some time to adapt.
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#8682699 - 06/06/16 10:16 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Sir Ironpool Offline
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AC100 training update.
Managed to hit 80 miles again for the week, and had 317 for the month of May. That's my second highest mileage month since before Leadville, so training is right on par (if not better) than it was for that race...which has me feeling pretty confident.

I'm racing a 50k this Saturday up near Yosemite called Shadow of the Giants. I've heard it's a fast course with only 3k feet of vert, so I'm planning on shooting for a distance PR of 4:30, but I'm not going to taper for it at all (other than the drive up on Friday) so it should make for a great training week.

After that we head to Colorado the first week of July and I have the Leadville Silver Rush 50 miler to dread/look forward to. \:D
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#8682874 - 06/06/16 12:09 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
schtickaz.ai Offline
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at the other end of the performance spectrum, 1 week out to my next oly tri, and 3 weeks from the last oly tri on my schedule for the year and 7 weeks out from my first marathon [SF] my training is a shambles of 'just do something', currently sliding in feet first about 10' from the bag at 25 mpw with [1] quality speed day/week. I've picked up the pace on my slow runs a little to compensate. What that 130 HR do

I'm basically at a loss for where to fit in a marathon worthy block of longer runs lol. i guess I'll cruise in with 30 mpw until the taper haha. I'm thinking the taper will be key lol
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#8683895 - 06/07/16 12:16 AM Re: Running/Cardio Thread [Re: Corytrade]
Design Offline
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 Originally Posted By: thanks napalm
So I have really been running a lot again lately, due to a favorable early morning schedule. I am picking up some knee pain on my right knee though, which has never happened before. Probably just getting old. It is right below the knee cap. I notice that I overpronate, and the asics I have are neutral based. I just ordered a pair of the Asics GT 3000, which had moderate support, so we will see how that goes. I had the Gel Oracles before, but I have been running on those for the last three years, so I definitely needed a new pair.


I agree with Chris. Probably need some time to adapt. Though your ailment is very similar to mine. And was tied to an overly stiff IT band. Foam rolling might help.

Chris - I think you're going to kill it. Great mileage man.

Stickaz - I think as long as you get in an 18-20 miler before the race, you'll be OK.
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#8683924 - 06/07/16 01:00 AM Re: Running/Cardio Thread [Re: Design]
Design Offline
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Unfortunately SJPotato and I missed the opportunity to connect at Rock n Roll San Diego. But we both agreed it was a fun day. Temps were in the low 70s and cloudy for most of the morning.

My dreams of shattering my PR took a detour for the better when I was asked to push one of the chairs for Team Hoyt. And as crowded as the race was, I had no complaints starting first. \:D

A friend of mine (whose son has Lowes syndrome) inured her arm last week training for Vineman. So I pushed for 10 of the 13 miles along the course. The crew asked to run a conservative 10-13 minute pace. So for the first time in a few years, I actually was out there with no music, no timer, no pace counter. No cares at all... just chatting with friends and enjoying the course the entire way.

I think the best thing about the race was the encouragement from the crowd and fellow runners. Lots of cheers from spectators yelling "Go Hoyt!" Lots of runners cheering us on as they passed by. One girl tapped me on the shoulder to say I inspired her. A couple others slowed to chat for a couple minutes. Random stuff like that.

When all said and done, I crossed the finish around 2:45:xx. Slowest half I've ever done, and probably my favorite to date.

Those who have me on FB can see a few photos of the race and a portion of the group. For everyone else, here's a single photo from the day.

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#8686934 - 06/08/16 10:45 PM Re: Running/Cardio Thread [Re: Design]
SJP0tato Offline
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Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
 Originally Posted By: Design
Unfortunately SJPotato and I missed the opportunity to connect at Rock n Roll San Diego. But we both agreed it was a fun day. Temps were in the low 70s and cloudy for most of the morning.

My dreams of shattering my PR took a detour for the better when I was asked to push one of the chairs for Team Hoyt. And as crowded as the race was, I had no complaints starting first. \:D


Sorry again for not checking PMs. It went from "this'll be a super relaxed weekend with a race at the end" to "holy whirlwind tour of sights to see in San Diego" thanks to the wife and her nefarious plans.

Sounds like an awesome time with the Hoyt crew. There's a 99% chance I saw you probably 1/4 mile from the starting line.


As for me: This was my first race using the "First" plan ( FirstPlan ). It emphasizes 3 runs per week: 1 interval, 1 threshold, and 1 long (but fairly near race pace, usually race-pace + 20s). Then at least 2 other quality workouts which can be cycling, rowing, swimming, pretty much any low impact activity that you're able to push hard with. I chose cycling for my alternate activity.

We spent so much time walking around and in the sun all weekend, I had a feeling a PR wasn't going to be in the books. I went out with the intention of hovering around a 7:00 pace, and then I'd drop it down if I felt good... but around mile 2 the humidity really started to kill me, so I toned it down a bit and decided to just make it a fun run there on out.

It was a good race with a nice crowd and things to see. I got to run with Meb for maybe 1/2 mile somewhere around mile 7-8. He was acting as a 1:30 pacer, in hindsight I probably should've pushed a bit to keep up with him, but I didn't really think about it at the time.

I mostly just held on and tried not to let the hills beat me up too badly. Finally sped it up to sub 7 for the last half-mile or so in a little group of 3-5 on the straightaway.


I'm not sure how to quantify how the training plan went. There were so many variables (less than ideal build-up conditions, destination race, heat/humidity, hills) that made it really difficult to compare to other plans I've used (Pfitzinger and Daniels). But I'd say overall this was probably a 6/10 effort, so it's at least decent vs my 1:27:xx half PR. I also had to abbreviate the plan, jumping in around 40% complete due to injury/recovery.
I think if/when I start the build up for a fall/winter full marathon, I might use a blend of this plan, but make the middle run a mid-week long run instead (how Pfitzinger's plan works). So it'd be something like: intervals, mid-week long run, end-week long run, with cross-training activities at least 2x per week.

Here's my Strava file from the event.

https://www.strava.com/activities/599471549

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#8686941 - 06/08/16 10:52 PM Re: Running/Cardio Thread [Re: SJP0tato]
Sir Ironpool Offline
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Nice job man...that's a solid time for the effort you put into it. So they did away with that horrible finish at Sea World? God I hated that fucking race (the full) because of that.
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