Saturday 2.19

ksrunr · Feb 19, 2011

5:30 start with 60 degrees and a breeze. 18 moh at 8:22 pace.
 
Went to cirque du soleil last night. Great show, great athletes, twin contortionists kind of creepy. I think what they did might be illegal in some states.

irunmike · Feb 19, 2011

Good morning KS. And thanks for the sekrit msg yesterday. Yeah, I have trouble watching those people put their bodies in strange positions. I get empathetic pain. Nice 18, btw.
 
12 for me in some very windy conditions. It was all good though. 8:31 pace.
 
Merry Week-End, everybody!
 
Mike

tomwhite · Feb 19, 2011

[[[[[[scary contortionists]]]]]]]
 
...steady there ks//.......remember they're Trained Professionals.....
 
=======
......30min poolrun...
 
then off to Ky after work
so basically
all weekend in cars or sitting.........hopefully a swim or run when I get home
 
 
 
 
..............good running guys............only bend the way you're meant to bend....

ksrunr · Feb 19, 2011

They didn't have to tell me "don't try this at home; these are trained professionals". I was thinking about OM and Choovie et al doing yoga and looking like those girls.

Opie · Feb 19, 2011

I had an awesome run this morning at 7:00. Long story short, the running club wasn't there even though advertised to be, so I ventured out on my own. 11.5 miles @10:07 avg. I only had a couple of miles that were slow and many were between 9:49 and 10 but it felt so easy! I saw a big blue heron in a wetlands area next to the river trail and that made it special. A little foggy so the whole thing seems surreal like it didn't really happen.
 
Brooke is back!

gobi · Feb 19, 2011

KS - went to see cirque du soleil at the Albert Hall in London, thought it was a little strange. 
 
Nice runs KS, Opie,Mike
 
I only did 5 miles including a 5km race. Ran as a pace maker in a first timer event and watch people run away from me for a KM before keeping my steady pace and running back through the field to finish 2nd.
 
Funny day really

Hemerocallus · Feb 19, 2011

Nice running all around so far this morning, KS, Mike and Opie!
Hi TW! Hi Gobi!
 
We had very windy conditions, too... along with a major plunge in temps and some more snow. Windchill was supposed to be -14°C to go along with the blustery 40 km/hr NE winds. Since my favourite running routes go north and uphill, I thought I'd be creative and get DH to drop me way north of here so I could run home, net downhill and the wind at my back. Went well except for between 4.5 and 6 miles when I went across a trail from one concession road to the next. I expected it to be well tromped and flat, but much of the snow was broken up by horse traffic and on part of the rest, the crust on the top of the snow broke every 3-4 strides. Had to walk a fair bit to keep from falling and breaking something. Feet hurt by the time I was done, as this was my longest ever road run.
But I'm happy with the outcome....14 miles done!
 
<a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/75806/width/1000/height/800/flags/" target="_blank"><img alt="Garmin 2011 02 20.jpg" class="lightbox-enabled" data-id="16263" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16263/width/778/height/320" style="; width: 778px; height: 320px"></a>
 
Enjoy the day, everyone!

Opie · Feb 19, 2011

Been chuckling at how ya'll intercepted Mike's "sekrit" message to me. Gobi, it is a funny day when you're so short on miles! Heme, you can always move to Florida or invest there. Heard a story on NPR yesterday about that, dollar parity and so on.

ripvanracer · Feb 19, 2011

Wow, Great long runs by everybody.
 
My mom sends me videos of those contortionists every once in a while. 
 
The plan today was to do a tempo as most of my hard efforts are progression runs. After 3 mile warmup in 24:15, I set the pace at 7:08/mile figuring this should be close to 5k + :30 second pace taking the 3% incline into consideration. (it is all very complicated) I did 2.5 miles of the planned 5 at that pace but I was feeling pretty good and my heartrate was reading lower than expected. I gradually increased the pace the last 2.5 and ended up with 5 miles tempo in 34:54 (6:59) Totals for the run were 8.13 miles in 60:00 with 1,300 ft elevation gain.

Baba O'Riley · Feb 19, 2011

Greetings, Masterfuls.
 It was cold and windy up here this way. First mile I felt like crap, but it improved steadily from there. I finished with 4, bringing me to 21 for the week. It's my first above-20 week since last fall and if I want a 1,000-mile year, I'm going to need quite a few more.
 
Good runs, all

Johnny · Feb 19, 2011

Hi all
 
I ran an awesome (for me) 11 mile race this morning.....too bad it was a half marathon. Snowing at the start, but I wore shorts anyway, and eventually it turned to a light rain. The plan was 1st mile at 9:30, 2nd at 9:00, the rest at 8:45, which should be around 1:56 (my goal). 1st in 9:20, 2nd in 9:00, 3-10 between 8:30 & 8:45. At mile 11, I just ran out of gas. The strangest thing happened too and this has never happened before. As I was struggling to keep going, ever so slowly, I kept veering off to the left. At first I thought "Am I having a f&^%ng stroke". Then I realized about the leg strenght discrepancy I must have. This is the longest distance I've "Raced" in 3.5 years. Since I tore my left calf muscle a couple of years ago, the difference between right and left leg is really noticeable, especially when doing one legged yoga poses. Still it was a really strange experience. Mile 11 around 9:10, Mile 12 around 10:00, mile 13.1 at a 12mm pace, staggering like a drunk. Finished in 1:57:56 (clock), 2 seconds faster on the Garmin. good enough for 6/7 or 5/6 in the 60-69 age group, 56 out of 70 or 75 overall. If I ever try this again it'll be at a larger HM, where a time like this would at least get me in the top 50%.
 
Saw Tamster, she ran a great race, and looked ever so good doing it.
 
I realize hardly anyone is left here now, but any suggestions re: building push off strenght in left leg would be appreciated
 
Johnny
 
PS. Nice runs Mike, Heme, Ks, Opie, TW (pool), rip, baba

Opie · Feb 19, 2011

John, good running and I just have a couple of observations. You were very disciplined those first two miles but then I wonder if you left your plan and sped up too fast or at least too soon? Now about the leg strength, I wonder if you can do leg curls on a machine at the gym in a way that would work both legs but emphasize your left one, and then of course, when you stretch after a hard effort like today hopefully you're mindful of stretching that one more. And try compression sleeves or compression socks if you don't already. Just some thoughts.

Johnny · Feb 19, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Opie <a href="/forum/thread/72688/saturday-2-19#post_1984741"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> John, good running and I just have a couple of observations. You were very disciplined those first two miles but then I wonder if you left your plan and sped up too fast or at least too soon? Now about the leg strength, I wonder if you can do leg curls on a machine at the gym in a way that would work both legs but emphasize your left one, and then of course, when you stretch after a hard effort like today hopefully you're mindful of stretching that one more. And try compression sleeves or compression socks if you don't already. Just some thoughts.
</div>
</div>
 
Thanks Opie....I've been wearing compression socks on all my LR's & any speed work for the last couple of months. Part of it could be speeding up a little too much. I really didn't think there was much difference between 8:30 & 8:45, but maybe there is. Problem is, I still think I can hit the same speeds as a few years ago. Evidently not. I have been neglecting the gym lately. When I was rehabbing the calf tear, I did use some of the machines "one leggedly" with the other either draped over or out of the way. Guess I should go back. Thanks again.

Tamster · Feb 20, 2011

John, you ran a good 11 mile race today. I'm sorry things weren't working those last couple miles. I had issues also towards the end and it just wasn't my day for 13 miles. I didn't even hang around to look at my finishing time per their clock or where I came in my AG (last or near last I'm sure). My plan was to start out at 9.09's for the first 4 miles, then get to 9's for the next 4, then 8:30-8:45's for the remainder. The first 9 miles went according to plan, and then I just lost it. Had some stomach cramping from about mile 9.6 to a little over 10, which I think was due to the electrolyte drink I was carrying with me. A bit too sweet and I think it wasn't agreeing with me. Then my hamstrings and glutes just were tight as a rubberband from mile 10 on. Had to stop and stretch it out twice in those last couple miles.
 
9.07, 9.11, 9.10, 9.09
8.59, 8.55, 8.51, 8.58
9.12, 9.28, 9.25, 9.32, 9.42
1.23 (for the last .15 per my garmin)
 
2:01:08 per Garmin and I know I saw the clock at 2:01 when I crossed, but not sure on the seconds.
 
As John said, it was a cold morning, some snow and then a few sprinkles. It was actually nice temps for running that distance. The last 4 miles show me that I need to work more on intervals, I definitely need to get in more LSD's and my core felt real weak, so that also needs to be a focus for me.

ripvanracer · Feb 20, 2011

Nice 11 mile race Johnny. I bonked at 9.5 my last half. It usually comes very quickly too. One minute you are feeling good and the next minute you just hope to finish.
 
I have noticed the winter races are more competitive upfront because only the hardcore runners are doing them and there are a lot fewer races to spread out the field.
 
I like to use McMillans chart to analyze a race. If you went through 10 miles in 1:25:35, (8:33 pace)McMillan says you can run a half in 1:53:39 (8:41 pace). Since 10 is where you started slowing down, it shows you were a little fast at that point. If you went through 10 at 8:43 pace, you would have had enough left to finish strong. That means the difference was about 10 sec/mile for 10 mile or 100 sec. Your best race would have been if you went through 10 miles in 1:27:15. Those few seconds can make a lot of difference but it is really hard to judge when you are not used to the distance.
 
<a href="http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm" target="_blank">http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm</a>

ksrunr · Feb 20, 2011

Tamster - dont' be too down about your race. It's extremely early in the racing season; not even spring yet
 
Johnny - funny about leaning left. I lean right!

15 seconds a mile is a considerable difference in pace even for the elites. Have to know your pace and your fitness level. You should be able to go to the gym and exercise both calves so that they will balance out. Don't neglect right calf to strengthen left calf or you'll be leaning right too.
 
Gobi - I don't like circuses and I don't like gymnastics per se but cirque du soleil seemed a combination and I enjoyed it. Wouldn't go to watch the same show twice.

Opie · Feb 20, 2011

Good point, KS. I still shake my head when I think about going from 1:57 to 1:53:30 in one year at the Austin 3M half because that's 16 seconds a mile. Likewise, I would love to run a 1:51 in Dallas next month but that's a considerable difference when you look at it that way.
 
Tammy, you will have a good 5-mile race and those intervals you're planning will help.

Johnny · Feb 20, 2011

Thanks KS & rip
 
Looking back over my splits, I did go out too fast, and not only that, probably did a little too much talking, both to some runners as I passed them early on and words of encouragement to the leaders on their way back. I remember a few years back, it took several attempts at the HM distance before I felt really dialed in, forgetting today, even something simple like a throwaway shirt to wear waiting for the start, and a small bottle of water to carry in my fanny pack and drink at my leisure. Your math, rip is spot on, if I would of held to my plan I would of done better, at least maybe not bonking until the last mile or so. Made the rookie mistake of getting caught up passing people in the first half of the race. Live and Learn....my memory is short and getting shorter....next time stick to the plan, that and get back to the gym.
 
thanks again for the input.

Saturday 2.19

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