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Well at times I'm weird like that... I don't have years of formed habit so that I'd default to easy running when I'm not focused on a certain goal, if I didn't have that race today my "training" wouldn't have looked as strange I guess. And I mean it does feel really satisfying to run fast Going forward I'll most likely take it very easy for a couple of weeks, like 1-2 times a week an easy 5k just so that my legs don't completely forget how to turn over. I mean it's just a niggle right now (felt it during warm up today, didn't feel it during the race), but I want it to go away before I start proper base building again.
Race today: Considering my 18:57 five weeks ago, I hoped to come in somewhere between 18:30-19:00. Now you'd think I'd be disappointed with my 19:18 but the time really doesn't tell the full story.
What a crappy course! Really tight turns, undulating terrain, people having no clue that there's a race going on and standing in your way...oh and after weeks of typical fall weather (rainy 12-15°C) the sun decided to really crank it up one last time today and we had 27°C, no overcast with race start at 1:30pm. A friend of mine thought he'd have a legit shot at breaking 20 but it took him 20:48, 1st and 2nd place finishers today also participated in my last race and their times went 16:28 -> 17:37 and 17:10 -> 18:06.
It was a slow field overall and I was soooo close to catching the 3rd place finisher, 1 damn second! So I came in 4th after an awesome sprint battle to the finishing line.
Like 300m and one big ass hill to go: 3rd place, me and an overzealous 20m pacer: + Show Spoiler +
For me it's definitely motivating coming so close to an actual podium finish, time to clear my head and get my shit back together so that I can go sub 18 next year and maybe stand on the podium some day if I get lucky with "weak" competition!
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On October 14 2019 02:23 Nocci wrote:Well at times I'm weird like that... I don't have years of formed habit so that I'd default to easy running when I'm not focused on a certain goal, if I didn't have that race today my "training" wouldn't have looked as strange I guess. And I mean it does feel really satisfying to run fast Going forward I'll most likely take it very easy for a couple of weeks, like 1-2 times a week an easy 5k just so that my legs don't completely forget how to turn over. I mean it's just a niggle right now (felt it during warm up today, didn't feel it during the race), but I want it to go away before I start proper base building again. Race today: Considering my 18:57 five weeks ago, I hoped to come in somewhere between 18:30-19:00. Now you'd think I'd be disappointed with my 19:18 but the time really doesn't tell the full story. What a crappy course! Really tight turns, undulating terrain, people having no clue that there's a race going on and standing in your way...oh and after weeks of typical fall weather (rainy 12-15°C) the sun decided to really crank it up one last time today and we had 27°C, no overcast with race start at 1:30pm. A friend of mine thought he'd have a legit shot at breaking 20 but it took him 20:48, 1st and 2nd place finishers today also participated in my last race and their times went 16:28 -> 17:37 and 17:10 -> 18:06. It was a slow field overall and I was soooo close to catching the 3rd place finisher, 1 damn second! So I came in 4th after an awesome sprint battle to the finishing line. Like 300m and one big ass hill to go: 3rd place, me and an overzealous 20m pacer: + Show Spoiler +For me it's definitely motivating coming so close to an actual podium finish, time to clear my head and get my shit back together so that I can go sub 18 next year and maybe stand on the podium some day if I get lucky with "weak" competition!
Races like these can be really fun when you have a meaningful battle for a podium spot or just with a nearby guy. Some of my best running/bikes memories are of that stuff
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I also want to give a big shout out to LuckyFool, who had a massive 30 min PR today in Chicago! Guy worked his butt off over the past year and it's really showing! Huge PRs at 5k/10k/10M/HM/M.
To be honest, his time could easily have been 10+ mins faster, but I didnt do a good job emphasizing nutriton and how much to take in. He was on a great schedule and then ran out of fuel.
Pretty excited to see what he does next. Sub 3 this time next year is big time in the cards.
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Very nice results Nocci! I also know all too well what it's like to have nagging injuries and you seem to be handling it very positively and it seems like with a few adjustments to your training as L_Master suggests you can improve even more with less annoyances.
Damn, I remember LuckyFool, really cool to know his improvement, and such a big one, must have felt amazing.
As for me, yesterday I did my second and last race of the year! Very different from the first one and way tougher. Here's the strava link.
The start of the race was pretty standard, compact peloton with high speed and because of the false flat it was far from easy cruising and already a decent effort right from the start. At 16k there was a huge crash which I avoided with a lot of luck since the guy to my left was the first to fall and only 3 or 4 guys after me managed to avoid the crash before the road was totally blocked with guys on the ground. Soon after the climbs started to appear and the front group of some 60 guys started to split to pieces and at 25k there were just small groups all over the place.
I tried to pace myself on the conservative side because my endurance is still far from ideal and I tend to go too hard too soon. I felt great for most of the race, keeping a steady good pace with my group of 5/6 other riders but I think I was too generous with the length of my pulls and due to the hard course I started to tire very quickly after the 85k mark. I was very well prepared with nutrition but had trouble finding oportunities to eat and at the 100k mark I bonked. I was already cramping really bad and had to let go of the group I was in.
I ate an energy bar and had a gel which made me feel a lot better a few km later. In the meanwhile my chain dropped and I had to stop to quickly put it back. When I was getting back on the bike my left quad cramped so hard that I couldn't move not even to try to stretch for almost 2 min. It hurt like hell, and it still hurts right now, but when it relaxed I continued and soon a guy who was dropped from my group before catched me and we cooperated really nicely and I kept feeling better as we approached the finish.
The finish was a short steep climb and I gave it all there and I think I finished pretty strong, putting some 30sec into the guy I was with. At the end I finished 28th after being 20th in the intermediate time check.
Overall I'm pretty happy with how the race went, although I bonked near the end I know it was because of the hard course and because I had a hard time finding good oportunities to feed. Still I recovered and finished strong, also my main goal was to finish and manage the effort well as possible which I feel I achieved pretty well.
Now some rest and then I'll start preparing for the next year, where I hope I can get better results.
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Meh. My left foot kinda ball of the foot around the middle 3 toes is definitely unhappy with me putting weight on it. Bike doesn't elicit that, so that's good...but I'll be taking at least a few days off and hoping it is just some impact damage from rocks and faster downhills the other day rather than the more nefarious sfx.
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Did anyone watch the 1:59 challenge? I can't believe he did it. I was also just as impressed with Bekele coming back in berlin a few days earlier. Amazing
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On October 19 2019 09:54 MrShankly wrote: Did anyone watch the 1:59 challenge? I can't believe he did it. I was also just as impressed with Bekele coming back in berlin a few days earlier. Amazing
Yea, great stuff, even if the shoes have a ton to do with it. Kipchoge v Bekele would have been better, but it was a solid week or two
Now the question is, can Bekele keep it together, that's always the struggle for him.
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On October 19 2019 10:43 L_Master wrote:Show nested quote +On October 19 2019 09:54 MrShankly wrote: Did anyone watch the 1:59 challenge? I can't believe he did it. I was also just as impressed with Bekele coming back in berlin a few days earlier. Amazing Yea, great stuff, even if the shoes have a ton to do with it. Kipchoge v Bekele would have been better, but it was a solid week or two Now the question is, can Bekele keep it together, that's always the struggle for him.
The event also seemed to be executed much better in general.
But yeah its great! I wish I could run ha.
Did you read this article: https://www.nnrunningteam.com/news/2019-09-03-kenenisa-reconstructed/
Was interesting. I guess now he knows exactly what to do and what is working for him he should have a better time with the injuries now.
Its a shame we can't find out how he was feeling physically after Berlin.
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Been a week now and I still feel something in my foot. Not hopeful. Gonna give it till the weekend, try and a run, but if it returns I'm gonna suspect sfx.
On the plus side training is going well. Might put together a decent training over the semester for first time in a while.
Still struggling with the eating though. Bleh.
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Just finished a soul crushing nonstop (well, two one-hour long restaurant + recharge stops) 650km ride and managed to discard rather than save the trip on my garmin. If it's not on Strava it didn't happen, huh? Pretty bummed about that, then again the ride deteriorated to utter crap in the second half so maybe it's better to spare me the embarrassment lol. Lots of big lessons learned that should be applicable for any future tours but also shorter rides as well. Think I want to get a real power meter now, would be a big help with pacing and properly managing energy I think.
Long tours are sooo much fun, by the way!
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On October 14 2019 14:27 L_Master wrote: I also want to give a big shout out to LuckyFool, who had a massive 30 min PR today in Chicago! Guy worked his butt off over the past year and it's really showing! Huge PRs at 5k/10k/10M/HM/M.
To be honest, his time could easily have been 10+ mins faster, but I didnt do a good job emphasizing nutriton and how much to take in. He was on a great schedule and then ran out of fuel.
Pretty excited to see what he does next. Sub 3 this time next year is big time in the cards.
Way late on this but wanted to add my voice to the chorus here. Huge congrats to LuckyFool! I really enjoyed following your training and reading your race report. Hats off both for a great race and all the hard work you put into the prep. I've shaken my head in admiration many times on Strava when looking at your training runs at ungodly hours in ungodly weather. Cant' wait to see what's next for you!
On October 24 2019 08:36 L_Master wrote: Been a week now and I still feel something in my foot. Not hopeful. Gonna give it till the weekend, try and a run, but if it returns I'm gonna suspect sfx.
On the plus side training is going well. Might put together a decent training over the semester for first time in a while.
Still struggling with the eating though. Bleh.
What's sfx? It's not... stress fracture is it? I hope it's not.
Finally, some news that's too weird not to pass along: an amateur runner here in Canada recently tested positive for EPO and a few other banned substances. I don't know him but I know of him. Dude's name is David Freake and he lives out in Newfoundland.
The thing I find so weird about this is that Freake is a long, long way from the level where you can make any real money in running. (Well, no one in Canada is at that level, really, but I digress.) His marathon PB is 2:33, same as me, though he's gone way faster in the half (1:08). That's faster than most people at most races, sure, but it's a million zillion years from going to the Olympics or whatever.
So why cheat? Why cheapen your own results (and maybe endanger your health and, in this case, destroy your reputation to boot)? Just for the pleasure of winning an unfair game, I suppose.
In conclusion, people are weird.
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On October 25 2019 00:42 Bonham wrote:Show nested quote +On October 14 2019 14:27 L_Master wrote: I also want to give a big shout out to LuckyFool, who had a massive 30 min PR today in Chicago! Guy worked his butt off over the past year and it's really showing! Huge PRs at 5k/10k/10M/HM/M.
To be honest, his time could easily have been 10+ mins faster, but I didnt do a good job emphasizing nutriton and how much to take in. He was on a great schedule and then ran out of fuel.
Pretty excited to see what he does next. Sub 3 this time next year is big time in the cards.
Way late on this but wanted to add my voice to the chorus here. Huge congrats to LuckyFool! I really enjoyed following your training and reading your race report. Hats off both for a great race and all the hard work you put into the prep. I've shaken my head in admiration many times on Strava when looking at your training runs at ungodly hours in ungodly weather. Cant' wait to see what's next for you! Show nested quote +On October 24 2019 08:36 L_Master wrote: Been a week now and I still feel something in my foot. Not hopeful. Gonna give it till the weekend, try and a run, but if it returns I'm gonna suspect sfx.
On the plus side training is going well. Might put together a decent training over the semester for first time in a while.
Still struggling with the eating though. Bleh. What's sfx? It's not... stress fracture is it? I hope it's not. Finally, some news that's too weird not to pass along: an amateur runner here in Canada recently tested positive for EPO and a few other banned substances. I don't know him but I know of him. Dude's name is David Freake and he lives out in Newfoundland. The thing I find so weird about this is that Freake is a long, long way from the level where you can make any real money in running. (Well, no one in Canada is at that level, really, but I digress.) His marathon PB is 2:33, same as me, though he's gone way faster in the half (1:08). That's faster than most people at most races, sure, but it's a million zillion years from going to the Olympics or whatever. So why cheat? Why cheapen your own results (and maybe endanger your health and, in this case, destroy your reputation to boot)? Just for the pleasure of winning an unfair game, I suppose. In conclusion, people are weird.
Yea sfx = stress fracture. It's what jumps out as possibilities based on the localized pressure if its not just a bone bruise or similar from striking a rock. Downside is, I don't have $ to access a PT so will never now for sure.
Would be a bummer if it is, as I was just getting going, but I think that's usually an 8-12 week affair...so still 4 months at least to prepare for Horsetooth HM if it goes okay...and I like bikes...and they keep my fitness high...so it's not a disaster. A HM would ideally require a little more time for fatigue resistance so I'll suffer a bit there if I need 2-3 months to build mileage and only 1-2 months for actual workouts, but not terribly because the engine can still be in killer shape. If it was a 5k I wouldn't even be worried at all.
RE: Canadian Doper Dude - This guy I saw on LRC. Probably desperate to make the trials. Doping is a HUGE thing for masters athletics. Not sure if it's common at sub elite level. Certainly a guy like this is rare. I mean the stupidity here is off the charts:
- Busted AT a race. Just how dumb are you?
- On DNP. Fucking DNP. Like what? DNP is a potent decoupler of the electron transport chain. It allows the proton gradient to disspate without powering ATPase to make energy...so basically you get shitloads of heat. Dude is running a marathon. What is something you need in a marathon? Oh yea...energy. What hurts performance in M more than anything else? Getting your body temp up above 99F. Literally has to be one of the stupidest things I've ever heard of
- Oh, if I wasn't clear, he was on DNP. Running a marathon. DNP is super dangerous. You overdose, you literally cook from the inside. Body asks for more energy, no energy there. Just makes heat. Tries to get more energy, more heat. You just burn up from the inside suffering organ failure as body temp soars about 105F. This guy decided adding a M onto that was a clever idea.
JFL.
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Best of luck that it's not actually a stress fracture or at least tiny enough that it'll heal fast.
No running for me the last 2 weeks and I'll take another week off before easing back into it. Getting a little stir crazy cause the motivation to run again is pretty high. The plan is to start with ~20 minutes twice a week in november and build really slowly this time - all provided that I'm absolutely pain free beforehand. I'm already working a bit on ankle flexibility and hip strength (definite weak points for me) but it's tough to be disciplined about it when not actually running.
I think I'll treat myself to a stryd footpod for christmas. I've been eyeing it in the past and the new version looks really interesting with the wind sensor. I'm mostly interested in it for accurate instant pace but being able to keep a constant effort on the hilly trails seems also very useful. On top of that I just like gadgets & data and getting a stryd makes much more sense than needlesly upgrading my watch.
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Definitely something nefarious. Almost 2 weeks off running, then half mile jog last night. Unhappy foot today.
Meh. Gonna take November off and try again in December. Might mean no real running for me until fall..although I will try to maintain some base mileage year round so getting started isn't so bad
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Lots to catch up on here! Congrats to everyone who had big results the past few months. It looks like there were some fast times and strong efforts all around.
Re: easy/interval running, I have been trying to be more mindful of running my casual/"everyday" runs at an easy and relaxed pace. I have been reading and absorbing a lot of information about running, training, injury, and anything else related. I have not had a serious injury yet but have had some minor pains, likely from overtraining/over-reaching and I want to keep those down so I can better enjoy my time running.
For me, I tend to do 40-50% of runs in a group setting with one of those being a structured track workout totalling 5-6k. There is a tendency for the 10k group runs and sunday long runs (20-30km as a targeted marathon training run, but also every week, even in the off-season) to be a bit on the fast side for my liking, somewhere in the 4:30-5:00 pace range. We tend to naturally segment off to smaller chunks and I have been trying to just run my own pace without getting caught up in the group, around 5:10-5:30 pace. I know I can run those faster paces but don't feel any need to. I'm not trying to prove anything to those around me or myself on those runs, it's just another run.
On October 25 2019 14:37 Nocci wrote: I think I'll treat myself to a stryd footpod for christmas. I've been eyeing it in the past and the new version looks really interesting with the wind sensor. I'm mostly interested in it for accurate instant pace but being able to keep a constant effort on the hilly trails seems also very useful. On top of that I just like gadgets & data and getting a stryd makes much more sense than needlesly upgrading my watch.
One of the guys I run with started using the Garmin "Run Power" metric recently and posted a few graphs on strava. He hit 580W @ 2:50/km during the final 300m all-out segment of this week's track workout! Also he noted that when running by power on his long run, he felt like he was walking up hills and had to constantly pull back the effort to stay on target power, but then was running much faster downhill. That may be something to keep in mind re: injury if you end up powering down hills on the road all the time.
Also, a few of the runners in our club used the Stryd footpods as part of a study this past summer for a few months. I don't know what became of the data but people really seemed to like it. It will show you your power as well as time spent on each foot to show any left/right imbalances you may have
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8716 Posts
PR'd in the half marathon with a 1:10:17. I had been sick and was able to scrap together a decent race but I think that really should have been the race to go sub-1:10 at least. My legs were not getting as tired and burning up as they normally should in a half marathon, but I felt very low on energy. Though I'm not near the ~1:05 shape that I had hoped to be at this point, I'm still making progress and feeling good about upcoming training.
I have a road 5k coming up on Thanksgiving (Nov 28) where I hope to finally go sub-15. After that I won't be racing for a while, maybe not all winter. I think I may do a 10 mile race in early April and then do speed work and mid distance training for a few months for a mile race in June.
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Hi all! How are you? Hope your running is going well !
With a friend we are planning to try to run a 70km trail (4000m D+) in July. I have some (very limited) experience with marathon running and trail running (on shorter distances, max 40km), but I would like to built a proper training plan for this one.
Do you have any good references (books / articles / websites) which I can study to prepare my own training? Quickly googling brings up a lot of pre-cooked plans and tips&advice, but I'd like to come up with something more structured for me (keeping into account other activities which I'll do in parallel, especially ski mountaineering and climbing)
Any advice is super welcome !
The race is in July, and for the moment we are slowly (very slowly) getting used to running again (last time I run a marathon was in 2017), with 2 easy pace runs a week of 8-10km at 5.30-6min/km.. we'll keep this up until the end of the year, and we are mixing in some hikes at a good pace (1000m D+ in ~ 1h), but from January we have to start a proper training program organized in the 6 following months if we want to avoid not finishing the race
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On October 24 2019 10:09 Salazarz wrote: Just finished a soul crushing nonstop (well, two one-hour long restaurant + recharge stops) 650km ride and managed to discard rather than save the trip on my garmin. If it's not on Strava it didn't happen, huh? Pretty bummed about that, then again the ride deteriorated to utter crap in the second half so maybe it's better to spare me the embarrassment lol. Lots of big lessons learned that should be applicable for any future tours but also shorter rides as well. Think I want to get a real power meter now, would be a big help with pacing and properly managing energy I think.
Long tours are sooo much fun, by the way! Wow, how long did this take you?! 650km is crazy.
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