Do you Run?……Walk?….Bike?…..Swim?…..yoga?…..lift weights? What’s your workout plan?

[Hunter10139]

10k, Week 6, Day 3 (60 min running straight). 10k program complete! My body, especially my left foot, is worn out so only light running/walking for a few weeks I think.

 

[Nerd-Vol]

Big work today. My second of three 20 mile runs this cycle.

The program was 3 miles easy, 14 miles at goal marathon pace, and 3 miles easy. I tried to simulate everything I could to mimic the race. That included my outfit, shoes, hydration, temperature and elevation profile.

Went really damn well. Pace was spot on, actually about 10 seconds per mile faster than goal pace for the 14 mile portion.

I’m ready to bust my butt the next two weeks, get even stronger and faster, then start the taper.



Stats from the 14 mile marathon pace period:

 

[TBrown]

Big work today. My second of three 20 mile runs this cycle.

The program was 3 miles easy, 14 miles at goal marathon pace, and 3 miles easy. I tried to simulate everything I could to mimic the race. That included my outfit, shoes, hydration, temperature and elevation profile.

Went really damn well. Pace was spot on, actually about 10 seconds per mile faster than goal pace for the 14 mile portion.

I’m ready to bust my butt the next two weeks, get even stronger and faster, then start the taper.

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Stats from the 14 mile marathon pace period:
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Let’s go!!

 

[TBrown]

I’m running the Chicago marathon in the morning as a St Jude fundraiser. It should be an awesome experience, but it’s ultimately to raise money for a very worthy cause that’s near to so many. If you have any interest in learning about St Jude, sharing or donating please email me at tbrownvolnation @ gmail dot com

 

[Nerd-Vol]

I’m running the Chicago marathon in the morning as a St Jude fundraiser. It should be an awesome experience, but it’s ultimately to raise money for a very worthy cause that’s near to so many. If you have any interest in learning about St Jude, sharing or donating please email me at tbrownvolnation @ gmail dot com

Have a great race! Enjoy yourself and gorge yourself on pizza after.

 

[GA VOL]

Easy, fun social ride this crisp, foggy morning

 

[TBrown]

Have a great race! Enjoy yourself and gorge yourself on pizza after.

Thanks man

You already know!

 

[Nerd-Vol]

Thanks man

You already know!

How was it?

 

[Jackcrevol]

Nothing crazy, on 29ers...still out of shape. Pressed for time. Still happy with it. Passed two ebikes on downhill. Those things kill me.

 

[Hunter10139]

Question for you more experienced runners. How do you control your breathing? I know basically nothing but for a while now I've tried to breath in over two steps and out over two steps. Is that a decent control or am I doing it wrong?

 

[Orangeslice13]

Question for you more experienced runners. How do you control your breathing? I know basically nothing but for a while now I've tried to breath in over two steps and out over two steps. Is that a decent control or am I doing it wrong?

I go in though the nose and out the mouth.

 

[GA VOL]

Another steady run. Super happy and feeling good heading into the Four Bridges 1/2 Marathon this weekend

 

[GA VOL]

4 Bridges Half Marathon race report:

Welp.... Not the race I was hoping for.

My oldest child started cramping up on mile 2. It became a master class in encouragement to get them to the finish line. But, credit to them for pressing through and finishing.

My other two had a great race. PR times for them.

Proud of them all and overall really a fantastic day. Proud of my crew.

 

[TBrown]

How was it?

After a week of reflection I wish I had more of an answer but I still don’t know what happened

The event was great. I went out at 9:17, settled into the pace I wanted (830-840). Didn’t labor, didn’t weave, tried not to waste energy. It was a little warmer/more humid than expected but nowhere near as bad as what I trained in and I adjusted my fuel plan to take in slightly more liquids. About 11 miles in without any warning my left hamstring started cramping. Took a few minutes to work through that and got another 4-5 miles in at a slightly reduced pace before cramps returned and didn’t really quit. Battled it out and finished from there so very proud of crossing the line but pretty disappointed overall.

I didn’t eat quite as much as usual before hand due to nerves/excitement and then there’s the 90+ min of standing around waiting to start but otherwise I have no idea what happened. Was going to exact script until it wasn’t.

Amazing event. Great community, the crowd was fantastic, aid stations, cheering, everything. Would recommend to anyone interested in such a thing. Just can’t shake being disappointed by performance though.

 

[GA VOL]

Too pretty not to get a run in this afternoon. Nothing big, easy recovery run. I forgot to start my watch. Lost .7 miles before I realized it. Man...I hate losing distance

 

[Nerd-Vol]

After a week of reflection I wish I had more of an answer but I still don’t know what happened

The event was great. I went out at 9:17, settled into the pace I wanted (830-840). Didn’t labor, didn’t weave, tried not to waste energy. It was a little warmer/more humid than expected but nowhere near as bad as what I trained in and I adjusted my fuel plan to take in slightly more liquids. About 11 miles in without any warning my left hamstring started cramping. Took a few minutes to work through that and got another 4-5 miles in at a slightly reduced pace before cramps returned and didn’t really quit. Battled it out and finished from there so very proud of crossing the line but pretty disappointed overall.

I didn’t eat quite as much as usual before hand due to nerves/excitement and then there’s the 90+ min of standing around waiting to start but otherwise I have no idea what happened. Was going to exact script until it wasn’t.

Amazing event. Great community, the crowd was fantastic, aid stations, cheering, everything. Would recommend to anyone interested in such a thing. Just can’t shake being disappointed by performance though.

Great job. I know it didn’t turn out exactly like you were hoping, but it won’t be your last.

Marathons are weird man. So much can go wrong, slight injury, fueling, pace, weather, etc.

Glad you had a good experience.

 

[Hunter10139]

I've been doing an odd assortment of casual runs and resting to let my body rest but I thought I would log today's run. PB in the 5k.

 

[Hunter10139]

Pushed the first mile, one second off my last pb in the 5k.

 

[GA VOL]

Veterans Day 5 Mile Road Race this morning with the kiddos. Good race, my crew did well, and I'm super stoked with my effort.

 

[Nerd-Vol]

Wrapped up at Indianapolis. Demolished my old PR by about 15 minutes.


Had strange tightness in my legs that started around 6 miles in and never really went away. From that point on it was all about keeping my stride super short and tidy so I didn’t catch a strange cramp. From mile 18 till the end, I felt good from a conditioning standpoint, but I knew I was on the verge of locking up.

Great weather. About 45° at the start and low 60s at the end. Crowd was fantastic. I wish I could have soaked it in more in the second half, I was so busy trying not to bonk.

Love how many people were at this race. Only thing that was weird was I felt like I was getting passed a lot. That made me question my pacing. I did okay though as I gained a net 600 positions from the 5k mark to the 42k mark.

 

[Hunter10139]

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It may not mean much from a pleb like myself but you're an animal! Great race!

 

[GA VOL]

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View attachment 695851


Wrapped up at Indianapolis. Demolished my old PR by about 15 minutes.


Had strange tightness in my legs that started around 6 miles in and never really went away. From that point on it was all about keeping my stride super short and tidy so I didn’t catch a strange cramp. From mile 18 till the end, I felt good from a conditioning standpoint, but I knew I was on the verge of locking up.

Great weather. About 45° at the start and low 60s at the end. Crowd was fantastic. I wish I could have soaked it in more in the second half, I was so busy trying not to bonk.

Love how many people were at this race. Only thing that was weird was I felt like I was getting passed a lot. That made me question my pacing. I did okay though as I gained a net 600 positions from the 5k mark to the 42k mark.

Congrats on your race and new PR. That's a fantastic pace.

 

[Hunter10139]

This would have been recorded as a pb in the 10k but I stopped at 6.2 miles instead of 6.214 miles. I'm counting it in my head lol.

 

[TBrown]

View attachment 695850

View attachment 695851


Wrapped up at Indianapolis. Demolished my old PR by about 15 minutes.


Had strange tightness in my legs that started around 6 miles in and never really went away. From that point on it was all about keeping my stride super short and tidy so I didn’t catch a strange cramp. From mile 18 till the end, I felt good from a conditioning standpoint, but I knew I was on the verge of locking up.

Great weather. About 45° at the start and low 60s at the end. Crowd was fantastic. I wish I could have soaked it in more in the second half, I was so busy trying not to bonk.

Love how many people were at this race. Only thing that was weird was I felt like I was getting passed a lot. That made me question my pacing. I did okay though as I gained a net 600 positions from the 5k mark to the 42k mark.

Let’s go! Awesome job man.