#8594751 - 03/20/16 06:10 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Sir Ironpool
Sponsored by Toyota
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Registered: 03/12/01
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Loc: Long Beach, CA
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Second 50k of the month in the books. This race was the Valencia 50k, which for those that don't know the area, is about 30 minutes north of LA off to the east of I5 and kinda near Six Flags Magic Mountain.
This was the inaugural race, so it was on the smaller side but it ended up being pretty fantastic. Tough course though...5300ft of very spread out over the entire 30 miles so it was a pretty constant up and down that started with a 700 or so foot climb in the first mile to get up into the hills. I was in a group of the top 3 or 4 minus pro ultra stud Jesse Haynes who I lost sight of within 10 minutes.
The course was 2 different loops (they ran a concurrent 10k and half Mary)that overlapped followed by a long out and back with a 2 mile detour down a big hill (and back up). First loop flew by with some spectacular single track along a knife ridge, where I passed a girl that was fast on everything but that. Watching her slide down the steep stuff on her tight little LuLu Lemon clad ass was pretty funny. I passed her and stayed in 2nd for the next few miles before she caught me on the second loop. I was feeling pretty good...the climbing and descending was tough on the legs, but aerobically I was hardly working.
Started the 50k only stretch and then made it down the long descent to the first turnaround. I was caught there by another guy and a woman and we all started back up. I stayed with the guy, but the chick was gone! She was moving so well on that climb it was pretty amazing. After topping back out and continuing on the ridge line I had slowly dropped the other guy, meaning I had settled into 4th overall, 2nd male. I was carrying two bottles, one with water, the other with Gatorade. I was draining both about every 75 minutes to start, but it started getting quite warm so I used the water to douse myself every 10 minutes or so. Again, no fuel in this race other than salt stick chewables (2 an hour, then 2 every half hour after it warmed up) a few cups of Coke and a single handful of peanut M&M's and pretzels. With the Gatorade I doubt I took in more than 300 calories the whole race.
At the last turnaround there was no staff so you had to grab a button from a box so they knew you'd gone the whole way. Made the turn and started the 9 mile return trip. I could see here that I was about 10 minutes behind the two ladies and a good 45 minutes behind the leader. I could also see that the 3rd place guy was only 2 or 3 minutes behind me...but he was looking pretty tired. At this point I popped 2 ibuprofen as my legs and feet were starting to grumble and I wanted to increase that gap so I wasn't running scared the last few miles.
From there to the finish it was the same constant 3 or 4 minute climb, followed by an equal descent on rocky, exposed fire road. I tried to stay cool and attack the climbs, recovering on the descents. Hard to get into a rhythm. I would occasionally look back and could see 5th place a few hills back, getting father every time I looked. Blew through the last 2 aid stations figuring I had enough water, but at was slamming back the salt tabs as my quads were getting a little crampy. Hit the last downhill as hard as I could and finally saw the finish. Crossed in 5:11, only 6 or so minutes behind 2nd and 3rd place. 4th overall, 2nd male.
I'm really happy with this race. That's a solid time for me on a tough course like that. Way Too Cool might as well have been a road race in comparison, lol.
Time to rest a little with a ski trip at the end of the month and a week in Mexico later in April. Will hopefully keep the weekly mileage around 60 or so then ramp back up for May, June and July. I did just sign up for the Silver Rush 50 miler in Leadville in early July since we'll be there on vacation. It's a month out from Angeles Crest so it's incredibly smart or really stupid. We'll see. 
Strava file: https://www.strava.com/activities/522398138
Edited by Mrs. Ironmom (03/20/16 06:14 PM)
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#8595377 - 03/21/16 11:15 AM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Design
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Registered: 12/11/02
Posts: 11460
Loc: The OC
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Nice job Chris. Solid performance. 
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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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#8596913 - 03/22/16 01:11 PM
Re: Running/Cardio Thread
[Re: Design]
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Design
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Registered: 12/11/02
Posts: 11460
Loc: The OC
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Forgot to mention that I've been hitting the trails with the Run Club. Usually a morning or two each week. It's helping me find some additional routes around South County.
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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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#8597108 - 03/22/16 03:06 PM
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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#8597367 - 03/22/16 06:00 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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schtickaz.ai
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Registered: 01/23/12
Posts: 35960
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is that what people do when they dont want to ski or snowboard?
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#8598161 - 03/23/16 11:10 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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+1 for salt tabs.
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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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#8601233 - 03/25/16 07:12 PM
Re: Running/Cardio Thread
[Re: Design]
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schtickaz.ai
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Registered: 01/23/12
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final HMP run 9 days out from my half race. what a difference a week makes I guess. Was a little cooler to my advantage. Also I ended up not doing my LSR last weekend so I'm probably a bit tapered. Either way felt like a confidence booster
last 3 miles I was able to easily keep it under 8:00/actual, I'm only hoping for ~8:29 actual next weekend in the race. Hills will be a bitch so it will be close [I hope, heh]
compared to last weeks effort I took ~40s worth of breaks [water fountains] vs about 4.5 minutes, and my pace was about :10s/mi quicker, and my HR was 1 beat lower [which is significant, imo, because of the breaks in the earlier run vs this one]. Temp was about 5* cooler this time tho [72* vs 77* which might be the only actual difference that matters heh]
I believe this is my fastest 8@HMP simulated effort by a bit [minute or so] but more importantly [to me anyways] is that it didnt hurt that much and I felt really good. Fuck hopefully I havent used up my 'good run' for the next week or so lol.
*I didn't mention the acronym GAP even once so hopefully everyone remains un-triggered
Here's a table of my recent pace runs that I'm trying to use to fine-tune what pace I'm going to target [blindly going after 8:30 actual, making sure to slow for the uphills and speed up the downhills]
date dist actual/GAP rest HR
[3/25/16] 8.1 |8:13/8:05| [:46s rest, 142 avg HR]
[3/17/16] -8.0- |8:22/8:15| [3:58s rest, 143 avg HR]
[2/26/16] -8.1- |8:22/8:13| [1:25s rest, 141 avg HR]
[2/19/16] -8.0- |8:23/8:14| [:40s rest, no HR data]
[2/5/16] -6.2- |7:56/7:54| [:0s rest, no HR data]
[12/13/16] -13.2- |8:39/8:34| [:0s rest, no HR data]
I figure I'm ok effort wise if I stay out of the 150 HR-range other than briefly on the hills until around mile 9 or so, then I can probably enter that point of no return [for me] heh. My last half race 5 months ago I entered the 150s just before mile 2 ouch, and the wheels came off from mile 9 on.
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#8602146 - 03/26/16 06:53 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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2000SiRacer
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#8602347 - 03/26/16 10:23 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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I get that you think I'm an idiot, and that's perfectly fine with me. Appreciate the feedback anyways doe. I'm about to go swim some intervals and perhaps you would suggest I go by feelz there instead of what the clock says right? also chris thks for the non-headsup on the dipsea 
I don't think you're an idiot, in fact it's quite the opposite. You're being too smart about it.
Oh well, different strokes and all that. Whatever floats your goat.
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#8602571 - 03/27/16 01:11 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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stickaz_old
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
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Hopefully just to clarify my comment earlier: I accept the criticism...
I don't know if I mentioned it but I only do this like 1x/week at most, I've done it 4 times this year and I jog at an easy pace the rest of the time. I've kinda given up on intervals/running as I think those led to my overtraining burnout earlier
But I know no better way to learn where my threshold run /limits are, so I try to collect whatever information I can that I think is relevant when comparing identical runs. Probably the most important is evaluating how it 'felt'
Trying to prevent my tendency to bonk at mile 9 in 2/3 half marathons I've done to date. In the one I didn't, I didn't even attempt to run my best, just have a conservative pace. Probably left several minutes on the table.
Trying to learn what it feels like before/during an effort at this distance where I'm actually over-running running myself so I can avoid it. I realizes this kind of analysis triggers the more 'natural" or those who e learned to go by feel. I wish that was me. I only do these test runs leading up to a race to re-learn what my limits are. Success to me on a 8-9 miler half marathon goal pace effort is feeling solid at the end with the ability to negative split some more and feeling like I have the ability to close out 5 more at or better than the pace I was holding.
Gotta poke the tiger and fail to know what that is. I think most importantly is to recognize what it feels like to have a bad day and to compensate. I have a history of just being a slave to pace and ignoring that and paying for it. One big mind game in my opinion learning how to get the last minute or so out of your fitness level in a race. How I deal with that is collecting data haha
I think failing hard a couple weeks ago was good and I learned from it. I can tell as early as mile 3 according to my notes when I'm having a bad day and need to move to plan B
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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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#8603807 - 03/28/16 05:16 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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Design
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Registered: 12/11/02
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Loc: The OC
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Eh, bottom line you're trending in a positive direction. So whatever you're doing seems to be working. 
My next race comes up this weekend - 200 mile Ragnar Relay with the Run Club. Goal is to finish alive. 
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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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#8603853 - 03/28/16 06:28 PM
Re: Running/Cardio Thread
[Re: Design]
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schtickaz.ai
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Registered: 01/23/12
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^sounds like fun. 8 man team I imagine?
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#8603868 - 03/28/16 06:44 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
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Registered: 12/11/02
Posts: 11460
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12 total. My section is split into 3 legs... total of 22 miles. 
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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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#8609997 - 04/02/16 09:26 PM
Re: Running/Cardio Thread
[Re: CrazeD]
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CrazeD
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Registered: 11/25/01
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Loc: San Diego, CA
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unless that 28:xx effort was quite "soft" it's hard to make much in terms of gains in anything short of like 3-4 months I think? 6 weeks is *almost* about the time to start your taper for the race. hahaha. good way to know if the effort was soft? Did you ...around mile 1.5.... know definitively that there was absolutely no way you could maintain the current pace for another 1.5?  , then you know the pace was good You look like you are a sub 20:00 5k waiting to happen tho /homo [1.5 yrs? haha] I was suprised that I was still feeling good at the halfway point.. Normally I lose like 2-3 minutes on the back half  .. There I was able to keep pace the whole time.. guessing I was at about 85-90% effort. you got 90 seconds just practicing to push your effort level that practice will probably give you another 20 seconds of improved fitness. It's seriously easy to cut 2 minutes off a first 5km. 4 weeks tops. The next 2 minutes could take 4 months to 4 years. You smart! After running about 3 times a week, I'm inside 27 minutes now.. after getting used to the distance and how much exertion I can withstand for an extended period, my best time is now 26:40 So I have a little under a month to attempt to shave off another 2 minutes.
Ok.. this is getting harder now 
Still trying to get down to a 8min/mi pace or at least inside of 25 mins for 3 miles.
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#8610003 - 04/02/16 09:34 PM
Re: Running/Cardio Thread
[Re: CrazeD]
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stickaz_old
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
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Nice! Already faster than cheesegoggles!
I still say ur a sub 20:00 5k waiting to happen
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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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#8610238 - 04/03/16 11:54 AM
Re: Running/Cardio Thread
[Re: stickaz_old]
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CrazeD
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Registered: 11/25/01
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Loc: San Diego, CA
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heh.. maybe in a year or so if I keeps at it. I think what really helps me is improving my power to weight ratio lol. Im actually down 15 lbs and can probably do another 10lbs.
Running minus a 25lb anchor helps alot!
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#8610389 - 04/03/16 04:05 PM
Re: Running/Cardio Thread
[Re: stickaz_old]
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2000SiRacer
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Registered: 04/19/02
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Loc: Colorado
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#8610713 - 04/04/16 12:11 AM
Re: Running/Cardio Thread
[Re: Cheesegoggles]
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Sir Ironpool
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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Why was your mom letting you play on the baggage carousel?
Nice! Already faster than cheesegoggles! I ordered new running shoes before leaving on vacation a couple of weeks ago with plans to get back at it. Then I fell off the luggage carousel in Orlando and turned my ankle. Still fucked up a week later and can't run. Maybe some day. Edit: also congrats and fuck you on your half!!!
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#8614227 - 04/06/16 04:19 PM
Re: Running/Cardio Thread
[Re: Impulsive]
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schtickaz.ai
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Registered: 01/23/12
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u don't run downstairs do you? I tried that last year and have now banned myself for life from running downstairs [knee pain 24 hrs later]
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