The weekend hangout 8.6/7

ksrunr · Aug 6, 2011

Ran 14 this morning. 13 along the bayfront and 1 on the tm. Wasn't too bad until the sun came up. May have to start running at 4:30 instead of 5:30 on longer runs. Sun just cooks you when it comes up.
 
DW is away today for a familyl reunion with DD. Fortunately DD likes to go so I didn't have to. A part of Julies family I see only 1 every year or so; they won't miss me.

Mowed what's left of my back yard grass. Didn't take long

Hope every one is having a good 'un

ripvanracer · Aug 6, 2011

Hi KS
 
Everyone else must be out enjoying the summer.
 
I happened to drive by a library so I stopped in to internet for a little while.
 
Race was great this morning. A bunch of runners for a trail race but they added a half marathon this year and it looked like more did that than the 10 mile I ran. They also had a 5 mile race. The course was in a state park and was fairly flat. It was a mix of grass and dirt trail. At times the dirt trail was 2 people wide with little roots and really nice. The grassy sections were a little bumpier and pretty thick to slow your pace down. I started out at 7:04 and then fell in behind some runners for the second mile in 7:20. I started passing them and ran the next mile in 7:07. The 4th mile was 7:19. Every time I would pass one runner, I would see another up ahead I could run down. This went on until about 8 miles. My 5-8 miles were 7:11, 7:00, 7:14, and 7:04. The slower miles were the ones that had the most grassy trail to run on. The 9th mile was more difficult running over grass that had recently been a couple feet tall and I slowed to 7:19. The last mile was short (.8) and I ran about 6:45 pace as some of it was on asphalt as we finished around the parking area. Ended up just getting under 70 minutes by a couple seconds and was 5th overall and 1st in my age group. 
 
The award was a coffee mug since trail races like to give out mugs and clay stuff I guess to make sure we stay hydrated
<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;">
 
Overall, it was a pretty easy trail. I would love to have this state park near me besides the one I normally run in!!

Hemerocallus · Aug 6, 2011

Congrats on the AG win, Rip! Glad you enjoyed it.
 
Hi KS! Nice 14......now I know how you do it....... glad I'm that much further north and cooler, I don't do dark very well.
 
Today's trail race took us for 2 laps up and down a local ski hill... one fugly climb! The field was very small, as this is the first year for the series, and also very young. I think I was the second oldest running. I didn't push it too hard, as this is the first race back from the calf tear. Was happy that I wasn't DFL, didn't get lapped, and didn't let the single-lap leaders catch me, who started 15 minutes later. 3/3 in the AG, one min behind second. Got a medal and a pair of sunglasses.
 
Am off now for a week at a friend's cottage, and will be out of touch. Be good everyone!

irunmike · Aug 6, 2011

Great racing rip! Congrats!
 
And you too, heme. You must be pleased coming back from that injury. Well done.
 
ks - Autumn is just around the corner. That sun can't keep this up forever. Good 14.
 
I played golf today in an ABCD tournament. We had fun. Missed the money by one stroke.

I played well considering I went to the Red Sox/Yankees game last night and it took a long time to get consoled by the loss....
 
Mike

HappyFeat · Aug 6, 2011

Hi everyone - congratulations on your excellent results today!
 
I ran 16 today at 11:10 avg pace, but it wasn't pretty. My right calf and AT were sore and crampy down into the arch and I was pretty well done by mile 11.
Lesson learned the hard way: limit tempo runs to ONE per week. I 'm hoping that's the answer anyway, along with alternating the Long LR with a Shorter LR on a weekly basis.

ksrunr · Aug 6, 2011

Nice racing Rip and Heme. And good golfing irunmikewoods 
HappyFeat - with all respect since I'm the oldest here (well maybe almost the oldest) two hard workouts a week for most masters runners is sufficient. After a hard workout you should run ez until you are fully recovered to start another hard workout. At least one day ez between and as much as 2-3 days if required. Long runs can be considered hard workouts depending how your body responds. Be sure to get enough electrolytes during the week as well has the hydration. I take min. 3 e caps a day in the summer heat and humidity. Cramping is lack of electrolytes or dehydration or not in sahpe enough to run that distance yet. What percentage of your weekly mileage was that 16 miler?

Johnny · Aug 6, 2011

HF.....What elder statesman Ks said..............good job on your LR though....but don't kill yourself with all these 16 milers. Your half is still, what 6 weeks away or something like that. We all have to figure out what works for us.
 
thanks TW....positve thoughts to the TW family.
 
Congrats rip on the AG award....what was the name of the state park??...or did I miss it.
 
Congrats Heme....nice return.
 
Good golfin' Mike
 
No runnin today, had to work...maybe tomorrow. Starting to see the light at the end of the tunnel.

HappyFeat · Aug 7, 2011

I'm listening - really I am! I agree that I was not "recovered" enough for today's LR.
I forget what the "rule" is for what percent the LR should be of the weekly mileage, but willing to bet 40% is over it. 
(MTA: How many miles per week would I have to run for a 16mile LR to be reasonable??)
I ran 40 miles this week: 8-4-6-6-16, with the 8 and the second 6 being tempo runs.
I was actually thinking of your 2-hard workouts-per-week rule, KS, as I ran the second tempo knowing I was planning on the 16 two days later - but it felt so good at the time, I thought I could get away with it. Now I'm pretty certain I can't get away with anything. I appreciate your advice, so feel free....

ksrunr · Aug 7, 2011

HappyFeat - I don't know the exact formula for long run inside of weekly runs. But this week my long run was 14 miles of a 62 mile week. I don't think 16 mile runs are required to train for a 1/2 marathon necessarily. 12-14 should be plenty for long runs. I'm old school and think everyone who races seriously should be running 40 miles per week minimum and the more the better if the body can tolerate it. I think you'd be better off running the mileage you ran this week in 6 days instead of 5 even if one of those days was really low mileage. There is something about regularity of exercise that kicks in after a while. I'll bet the others if they think about it would agree.

HappyFeat · Aug 7, 2011

In defense of my 5-day running week, I'll say I used to run 6-7 days a week for the last 30 years - until last year when I got bursitis. Since rehabbing from that, I've gone to taking the day off after the LR, as well as the night before it. This has benefited me with the most annual and weekly miles I've achieved in all my years of running. I have occasionally run the day after the LR if that wasn't too taxing. I could certainly do that on the weeks I do the 10 mile LR.

ksrunr · Aug 7, 2011

A short run of 2-4 ez miles the day after a long run would probably be beneficial for strength gain and good recovery. Remember the key is short and ez. My long runs are Saturdays and I take Sunday off but it's the only day I schedule off from running; mostly due to the heat and morning and evening responsibilites. Not worth getting out to run. I do like how you've figured out what works best for you. We are all an experiment of one when it comes to athletic activities.

tomwhite · Aug 7, 2011

...well, 30min trail run with RacingCrutches.......last 5min on PAVEMENT//////
 
I hope
these thing will allow
me to have StreetRuns again,
the impact was killing me.
 
if so,
I plan
to purchase a BrightRed T-Shirt
that says:
 
''What's YOUR Excuse?''
 
 
yes, I acutally have an Evil Side.

Johnny · Aug 7, 2011

I like the t-shirt Idea TW...compared to you I have no excuse.
 
You're doing great HF, I've heard LR's should be anywhere from 30-40% of your weekly milage. I agree with KS about the easy short "recovery" run (pace is on your McMillan calculator). I just started doing them in the last couple of years. Used to take the day off after a long run. I will say, however, since we're all an experiment of one, I've run my best half marathons with modified marathon training. So I think, if you can pull off the 16 milers every other week WITHOUT hurting yourself, keep doing it.
 
15.5 miles in town, started at the gym, went over Merlin hill, through Merlin, and turned around at mile 1.5 of the old Hellgate course and went back to the gym. The second trip up Merlin hill was brutal. 88°F when I finished at 11:30 AM. Took an ice bath when I got home. No problems with the heat, carried a handheld water and a handheld Gatoraide, drank 'em both and then filled the water up again from someone's sprinkler. Took 3 S caps during the run. Obviously, a side benefit of the job I've been working the past 2 weeks has been to get me acclimatized to the heat and humidy. Finally. Would of ran even further, but didn't want to beat HappyFeat's LR <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;"> this weekend.

HappyFeat · Aug 7, 2011

Hi - me again. Just ran the prescribed slow 3-miler with no problems. 
I know I've gained fitness when my legs aren't dead the day after the LR. Yay! Also yesterday, my legs weren't fatigued, just painful. 
 
Which brings up your reminder about electrolytes, KS. I'm usually pretty good about that; but today when I went to fill my 7-day pillbox that I use for my vitamins and minerals I was surprised to see that due to some faulty logic on my part, I'd managed to skip the magnesium every single day last week! I also had slacked off this past week on the trying to drink V-8 juice every day for the potassium - which I had started a couple months ago for this same calf/AT problem. It must have been doing some good since the problem had gone away. So - thanks for the reminder. I'm sure this was a huge contributor to yesterday's issues.
 
Great run for you today Johnny! Thanks for thinking of me.<img alt="icon_sunny.gif" src="http://files.kickrunners.com/smilies/icon_sunny.gif">
 
Way to go, TW!

tomwhite · Aug 8, 2011

...very nice running HF///.......anybody can run well when things are going good.......
 
it's the ComeBacks
that seperate the ToughRunners from the WannaBe's
 
nice comeback
from the bursitis......only another Runner can appreciate the year of ReHab...

The weekend hangout 8.6/7

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