Running/Cycling Thread - 2016 Style! - Page 10
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L_Master
United States7946 Posts
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mtmentat
United States142 Posts
On a random run a few weeks ago, I accidentally took the CR from a rather prolific Strava segment creater+CR'r. He gave me kudos. The same day, he went back out and tempo'd it to get the CR back. I gave him kudos. So, I copied over his CR list, and started picking them off this past week. It hasn't been too easy or too hard, and I think that a comment he made on a CR run he did a few years ago about [paraphrasing] "this will stand until some dedicated kid comes along" was apt. Today, before my most recent upload to segment-snipe, I noticed that he'd dialed up his privacy to followers only. I uploaded my most recent attempt (snipe 6). Now, I see that he's gone into stealth mode: pretty sure he wouldn't kill his Strava account after years of use, but I think he's on full private mode. I feel a bit bad. I was hoping that a Strava war would resolve into a local life-long friendship or at least a fierce competition that would make us both faster. Here's to you, local Strava Hero. 'Hope you come back online soon. | ||
Jetaap
France4814 Posts
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p4NDemik
United States13896 Posts
I also felt lightheaded Friday morning, then felt chills and feverish, so I hit up the licensed EMT on the floor. I was running a 101 fever at on top of the back pain, and decided to leave early, with the expectations that I would be staying home for the weekend. Friday night the fever broke, and Saturday morning the lower back pain was gone. The quick and almost coordinated disappearance of the two symptoms was a bit disconcerting, not sure if they were related or what. Anyways I felt much better Saturday morning so I decided to pack like I was going to run and keep an eye out for any other symptoms. All was well on Sunday morning, so I decided to run. No expectations or goals other than a finish. The temperature was warm for October in Ohio. Around 60°F (15°C) at the start. I placed myself towards the back of the foremost corral and planned to start slow and see how I felt. Race goes off to some Springsteen, I start weaving for a few miles because I feel good. Eventually settle into a 6:50-7:00 a mile pace and start cruising for the first ten miles. Felt so good I got the foolish idea I could hit my original goal and run 3:05 or less. At ten miles I was dead on pace and was within eyesight of the pacer. Then my body remembered I felt like shit most of the week before and things started to slow down. At 10 miles my newfound running buddy Mike who also had a 3:05 goal pulled ahead of me as my pace congealed. By 12 I was a half a minute slower. By the halfway mark I was running 8:00's when a guy I had run with in a half-marathon a few weeks ago caught up to me. He was feeling under-trained and not ready to finish himself, but he ran a few more miles with me before he dropped out, giving me a slight boost. By the 19th mile marker the wheels were falling off though. My legs were just very fatigued at that point, and my core was already suffering miles ago. Miles 20-26.2 were all just a battle. A lot of 10-minute miles. A handful of instances of intermittent walking. Plenty of pain. But I finished. 3:46:21 Thank god that is over with. Now its time to train twice as hard for Los Angeles in March '17. | ||
mtmentat
United States142 Posts
That said, FINISHED IT. Well done! Was this your first marathon, or first in a while? Any guesses about what was causing the fever/aches? | ||
p4NDemik
United States13896 Posts
I haven't the slightest clue what the culprit(s) were. Just happy to be healthy enough to finish. | ||
L_Master
United States7946 Posts
On October 19 2016 07:47 p4NDemik wrote: The last week leading up to my first true BQ attempt at the Columbus Marathon couldn't have gone worse. Woke up Tuesday morning with strong, constant, lower back pain. I felt like I had some discomfort Monday evening, but nothing like this. No idea what I did to tweak it, I assumed I just twisted oddly while lying on the couch or something. Back pain was constant for most of the week, through Friday, at which point I was planning on just traveling to Columbus to watch as my girlfriend had a few friends running as well and everything was booked. I also felt lightheaded Friday morning, then felt chills and feverish, so I hit up the licensed EMT on the floor. I was running a 101 fever at on top of the back pain, and decided to leave early, with the expectations that I would be staying home for the weekend. Friday night the fever broke, and Saturday morning the lower back pain was gone. The quick and almost coordinated disappearance of the two symptoms was a bit disconcerting, not sure if they were related or what. Anyways I felt much better Saturday morning so I decided to pack like I was going to run and keep an eye out for any other symptoms. All was well on Sunday morning, so I decided to run. No expectations or goals other than a finish. The temperature was warm for October in Ohio. Around 60°F (15°C) at the start. I placed myself towards the back of the foremost corral and planned to start slow and see how I felt. Race goes off to some Springsteen, I start weaving for a few miles because I feel good. Eventually settle into a 6:50-7:00 a mile pace and start cruising for the first ten miles. Felt so good I got the foolish idea I could hit my original goal and run 3:05 or less. At ten miles I was dead on pace and was within eyesight of the pacer. Then my body remembered I felt like shit most of the week before and things started to slow down. At 10 miles my newfound running buddy Mike who also had a 3:05 goal pulled ahead of me as my pace congealed. By 12 I was a half a minute slower. By the halfway mark I was running 8:00's when a guy I had run with in a half-marathon a few weeks ago caught up to me. He was feeling under-trained and not ready to finish himself, but he ran a few more miles with me before he dropped out, giving me a slight boost. By the 19th mile marker the wheels were falling off though. My legs were just very fatigued at that point, and my core was already suffering miles ago. Miles 20-26.2 were all just a battle. A lot of 10-minute miles. A handful of instances of intermittent walking. Plenty of pain. But I finished. 3:46:21 Thank god that is over with. Now its time to train twice as hard for Los Angeles in March '17. That sucks. I had this happen before one of my key races this year and it's a major buzzkill. Check to make sure you didn't do anything stupid with diet/sleep, and beyond that just gotta chalk it up to shitty luck. That's probably the main reason I haven't tried to train for a marathon yet...bit scared of putting in a great 3-4 month cycle and then something goes wrong in the week leading up or just an off race day and the result is meh. Kudos to you guys that have the guts to go for it! On October 18 2016 03:52 mtmentat wrote: So, how bad should I feel??? Ego is such a fragile thing. On a random run a few weeks ago, I accidentally took the CR from a rather prolific Strava segment creater+CR'r. He gave me kudos. The same day, he went back out and tempo'd it to get the CR back. I gave him kudos. So, I copied over his CR list, and started picking them off this past week. It hasn't been too easy or too hard, and I think that a comment he made on a CR run he did a few years ago about [paraphrasing] "this will stand until some dedicated kid comes along" was apt. Today, before my most recent upload to segment-snipe, I noticed that he'd dialed up his privacy to followers only. I uploaded my most recent attempt (snipe 6). Now, I see that he's gone into stealth mode: pretty sure he wouldn't kill his Strava account after years of use, but I think he's on full private mode. I feel a bit bad. I was hoping that a Strava war would resolve into a local life-long friendship or at least a fierce competition that would make us both faster. Here's to you, local Strava Hero. 'Hope you come back online soon. LOL! I can't decide how to feel about that. On the one hand, CRs are made to be broken. But on the other hand, blatantly targetting specific CRs could seem like a personal attack. I'd probably be a little "wtf" is some ringer started going and picking off my CRs/KOMs, especially if they were spread out and the guy was clearly just going for segments of mine. ON the other hand if you just go out in the neighborhood and start conquering that systematically it feels a little less personal. I'm also not as sure about the culture surrounding running CRs. In cycling, pretty much anything is fair game anytime, though if you go out and snipe a bunch of segments when their is a massive tailwind some people will cry foul. Running seems a little different though, because that's much less how racing goes in running. I'd feel a little weird going out running and then just hammering one hill to get the CR. I'd probably need to make it part of a workout and then justify it by pushing the last rep or whatever when going for the record. | ||
L_Master
United States7946 Posts
Solid workouts last week, especially a CV/Threshold workout, and had a nice 10M long run in crazy winds with a very solid fast finish. This week was a little hectic and I didn't get in any training Mon/Tue...but got in a hill workout yesterday and then earlier today had by far the best workout I've done. 2xMile, 2x1200, 2x1000, 2x800, starting around threshold and working towards 5k pace w/1 min recovery between each. 6:09, 6:05, 4:24, 4:22, 3:36, 3:32, 2:43, 2:37. Which averages out to around 9k of work around 5:50 pace, very under control. I certainly could have done everything 10s/mile faster pace. Definitely one of the strongest workouts I've had. Now, that's one the treadmill so I'm not sure if that translates to sub 17 outside, but it's a notch above last year where I ran 17:56. | ||
Bonham
Canada655 Posts
I'll provide a quick update to start the wheels of justice turning. After backing out of Chicago in August, I ran a bunch of easy miles and didn't do anything serious to address my knee and hip issues. I was travelling a bunch so I wouldn't be able to make any regular physio appointments. Plus I was still pinning hope on that timless cure-all, WFITGOAOIO (Wait For It To Go Away On Its Own). I finally gave up on this strategy a few weeks ago and went to a sports-focused physio clinic. My mechanics were thoroughly assessed by a therapist who specializes in treating runners. He took slow motion video and everything. After a bit of analysis, the verdict came in: I have very weak and imbalance hips. After the assessment he sent me home and told me to come back in a week to go over the P90X Hip Blaster Edition. The day before I was due to see him, I went for a little 10k saunter on a treadmill. As I changed my shoes, afterwards, I noticed my right ankle was pretty swollen. It didn't hurt or anything. It was just puffy. When the physio looked at it the next day, the first thing he said was "this is bad news." Turns out I've somehow torn my Achilles tendon. I'm not allowed to run for at least two weeks. But there's a silver lining: all this time off running will let my knee and other parts of my right leg (which have been abused by my stride as it compensates for my weak hips) recover way faster. Since I've been running with niggling injuries for just about a year at this point, slowing down for a bit and hitting the reset button might be just what my body needs. And there's another bonus: I can still ride a bike, and I've got my hands on a pretty nice stationary one. It's set up right in front of my computer at home. Netflix ahoy! Hope y'all are all doing great in these last few months of 2016. Is anyone else dreaming about 2017 races already? EDIT: Misspoke r.e. hip muscles above. "I have weak and imbalanced hips" should have read "my hips are IMBA, quick someone call David Kim." | ||
Gjhc
Portugal161 Posts
On my end things are looking positive, am on the 7th week of off-season training and finally I'm managing to do some consistent running although only twice per week (my shins still won't let me do more). But the massive amounts of hardcore painful foam-rolling along with stretching, icing and some other exercices seem to be doing the trick and helping me fight my shin splints. Doing on average some 20-25km per week and looking forwards to increase a little more next year. Have my first 10k race in a little over a week, think I can do it sub 40min and with some luck maybe under 39min which would be pretty good. As for the rest of the training, I'm swimming 5x/week and cycling 3x/week. Since this is running/cycling thread I won't bother with the swimming part. Cycling is always weird in the off-season. I've been doing 1 long ride, 1 medium easy ride and 1 med/high intensity indoors session each week. Outdoor riding is always either cold, rainy or windy and some days like today it's all 3 together. Indoors sometimes feels alright but when already tired it's a sufferfest. But since I'm starting to feel I'm riding ok with a lot of potential to improve during the next few months I shouldn't complain too much ^^ To be honest I can't wait to compete in 2017, sadly the triathlon calendar is still not available so I can't plan yet, but definitely want to include 1 or 2 granfondos and maybe a 5k or 10k race in the mix. | ||
L_Master
United States7946 Posts
On December 01 2016 07:23 Bonham wrote: The running thread is off the front page, with no post in over a month? This aggression will not stand, man. I'll provide a quick update to start the wheels of justice turning. After backing out of Chicago in August, I ran a bunch of easy miles and didn't do anything serious to address my knee and hip issues. I was travelling a bunch so I wouldn't be able to make any regular physio appointments. Plus I was still pinning hope on that timless cure-all, WFITGOAOIO (Wait For It To Go Away On Its Own). I finally gave up on this strategy a few weeks ago and went to a sports-focused physio clinic. My mechanics were thoroughly assessed by a therapist who specializes in treating runners. He took slow motion video and everything. After a bit of analysis, the verdict came in: I have very weak and imbalance hips. After the assessment he sent me home and told me to come back in a week to go over the P90X Hip Blaster Edition. The day before I was due to see him, I went for a little 10k saunter on a treadmill. As I changed my shoes, afterwards, I noticed my right ankle was pretty swollen. It didn't hurt or anything. It was just puffy. When the physio looked at it the next day, the first thing he said was "this is bad news." Turns out I've somehow torn my Achilles tendon. I'm not allowed to run for at least two weeks. But there's a silver lining: all this time off running will let my knee and other parts of my right leg (which have been abused by my stride as it compensates for my weak hips) recover way faster. Since I've been running with niggling injuries for just about a year at this point, slowing down for a bit and hitting the reset button might be just what my body needs. And there's another bonus: I can still ride a bike, and I've got my hands on a pretty nice stationary one. It's set up right in front of my computer at home. Netflix ahoy! Hope y'all are all doing great in these last few months of 2016. Is anyone else dreaming about 2017 races already? EDIT: Misspoke r.e. hip muscles above. "I have weak and imbalanced hips" should have read "my hips are IMBA, quick someone call David Kim." Ah, yea...injuries. Bleh. Always sucks to be out, but at least they think they know what's going on with this one, and like you said hopefully it's a silver lining that lets you return healthy and at 100%. I'm still a little bummed about mine, I was really having some nice workouts right when the injury kicked up. Would have loved to see what I could have ran. I'm not terribly surprised I got injured, as anytime you ramp from nothing to 40mpw with workouts in the span of 3 or 4 weeks your asking injury (but with time crunch I was okay with the high risk/high reward approach)...but what concerns me is that I'm pretty sure the injury was the same one as what sidelined me for such a long time in 2012. The fact it came back again likely means there is something going on causing my right hip flexor (pretty sure anyway) to flair up. Gonna have to figure that out if I do end up switching to running in the summer to prepare for some races and/or Grand Canyon R2R2R. Been lacking some motivation lately, but hopefully starting to get back into it now. I took some relative down time in October after my injury and early November, which was fine, but I went a little nuts with the eating. Gained 12lbs in about 5 weeks. So, focusing on eating well right now and getting the cravings under control and just trying to get some training rhythm back. Actually trying to balance that with playing some BW, but that always seems to be a challenge. Something about playing SC just makes me want to sit at the computer and do SC related stuff all day and be super lazy. I'd like to do both, so I'm trying to train myself to handle that. Just base for right now, probably nothing fancy but endurance and tempo (i.e. marathon effort) type bike workouts right now since the race season doesn't start till February, and no goal races till April/May. | ||
mtmentat
United States142 Posts
My own running: notsomuch either. I got inspired to take ALL the CR's as I wrote about above, but after he left Strava without a peep I kinda lost my wind. Also, kid-raising, job-keeping, house-fixing chores have kept me pretty busy. 2017 is Boston. This is going to be a wild ride, trying to balance life and a true marathon training regimen, but I'm optimistic. This month I'm hoping to get out for easy jogs and runs to keep slightly fit, and then use a test 5k or 10k around New Years as my calibration to start the training. Last, but not least: GO NonY! Blizzcon, BlizzCon, BLIZZCON bound you are! | ||
Gjhc
Portugal161 Posts
My measured time was 38:22 and official time 38:28, so definitely a good result since I was aiming for sub 40min (my best 10k in training was 42min). The last 2km were mostly downhill which made the time a bit better than it should have been but I'm pretty sure I'd still do under 39 min if it wasn't. Apart from these last 2 km the course was relatively flat, although we passed through a few tunnels and especially the last one was incredibly steep coming out. The week heading into the race was all but a good one. A sprained ankle on monday, feelings of fatigue most of the week and extremely sore glutes from friday gym workout (I hate you DOMS). Luckily I recovered surprisingly fast, foot was alright, glutes were still sore but bearable and overall felt pretty fresh. I'm pretty happy with the results since this year has been awful with shin splints which are still not totally good and I'm looking forward to improve a lot more next year. | ||
GoTuNk!
Chile4591 Posts
I'm interested in learning how (elite) triatletes train (like their schedule), any sources you guys recommend? | ||
Gjhc
Portugal161 Posts
Typically those are distributed as 7-9h swim (~25-30km), 15-17h bike (~500 km), 8h run (~100-120km) plus some gym. Most if not all of them have no day off, an afternoon maybe but not a day. These numbers can vary a bit depending on the athlete/coach and the time of the season of course. I'm no expert on the matter and can be a bit off in some numbers but it's the best anwser I can give you. Also found this: Brownlee's schedule It's a few years old (2011 I believe) so it was the year before Alistair won Gold and Jonathan Bronze at the London Olympics. | ||
GoTuNk!
Chile4591 Posts
On December 16 2016 23:11 Gjhc wrote: I don't have good sources for you, but from what I know and seen/heard most elite triathletes (from the ITU circuit not long distance triathletes) train around 30 hours/week but it can go up to 40 hours in some cases at some points of the season. Typically those are distributed as 7-9h swim (~25-30km), 15-17h bike (~500 km), 8h run (~100-120km) plus some gym. Most if not all of them have no day off, an afternoon maybe but not a day. These numbers can vary a bit depending on the athlete/coach and the time of the season of course. I'm no expert on the matter and can be a bit off in some numbers but it's the best anwser I can give you. Also found this: Brownlee's schedule It's a few years old (2011 I believe) so it was the year before Alistair won Gold and Jonathan Bronze at the London Olympics. Thanks a lot, what I was looking for and somewhat what I found. I def just need to get more mileage in to build a stronger cardio base. | ||
Bonham
Canada655 Posts
On December 10 2016 00:35 mtmentat wrote: First off: bummer about the Achilles, Bonham!! Really hope that heals up well, but that is my usual sore spot and I've always worried about someday tearing it. Known design flaw, added to the buglist. As mentioned, it's not a bug, it's a feature. I am forced to believe that all these dang plyometrics and strengthening exercises I'm doing will make me a better runner when I come back. Or at least a better looking one. My hips and glutes are going to be SO blasted. Ventured out for my first post-tear run on Saturday. 5k of 2 mins run, 1 min walk. Run-walking feels kind of funny. I haven't followed a run-walk since I was a preteen tagging along with my dad on some of his training runs. But dang I like running. Can't wait until Tuesday when I test my tendon again. 8k this time! Anyway, good luck with your Boston quest. I admire the ambition of anyone with a kid trying to put in serious training. Is it a drive to qualify or to race it? FWIW, all my running buddies doing Boston 2017 this year just started their serious training. | ||
mtmentat
United States142 Posts
So many 15lb curls and lifts these days! | ||
Jetaap
France4814 Posts
https://goo.gl/maps/ydGHwy9mPsF2 It took us around 2 weeks to do this, the route is really hilly and the gravel makes it hard to do more than 10-12km/h average. | ||
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