#8614279 - 04/06/16 04:59 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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schtickaz.ai
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Registered: 01/23/12
Posts: 35995
Loc: State, Country, etc.
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lucky!
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#8614420 - 04/06/16 07:42 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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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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#8615290 - 04/07/16 12:05 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
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Registered: 12/11/02
Posts: 11466
Loc: The OC
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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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#8616776 - 04/08/16 02:20 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Design
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Registered: 12/11/02
Posts: 11466
Loc: The OC
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Oh man, that could be dangerous (open bar).  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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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8636765 - 04/26/16 11:49 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11466
Loc: The OC
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Nice job guys. 
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8639462 - 04/28/16 09:22 AM
Re: Running/Cardio Thread
[Re: Design]
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2000SiRacer
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#8639861 - 04/28/16 12:09 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11466
Loc: The OC
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#8648543 - 05/05/16 05:45 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11466
Loc: The OC
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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.
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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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8648544 - 05/05/16 05:46 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11466
Loc: The OC
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112 miles in the last 10 days.
That's generally more than I do in a month. Nice work!
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8648713 - 05/05/16 08:36 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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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]
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Sir Ironpool
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
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Fuckin' A Bubba.
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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#8652198 - 05/09/16 09:05 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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stickaz_old
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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^we may be approaching peak ironmom
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#8660134 - 05/16/16 02:18 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 35995
Loc: State, Country, etc.
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august? hay is in the barn bro!
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#8682874 - 06/06/16 12:09 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 35995
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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]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11466
Loc: The OC
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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.
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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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8683924 - 06/07/16 01:00 AM
Re: Running/Cardio Thread
[Re: Design]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11466
Loc: The OC
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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.
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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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8686934 - 06/08/16 10:45 PM
Re: Running/Cardio Thread
[Re: Design]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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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.
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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