Official Strava/Runkeeper Thread - Page 21

Ben E Lou · 10-18-2013, 10:17 AM

Oh, I created a Garmin Connect account yesterday, and I have one question: is there no way to do a mass-import of all my .GPX files? I figured out how to do one-offs, but it'd be great to do a bunch. If not, I guess I can just upload the post-surgery runs and start from there.

FrogMan · 10-18-2013, 12:48 PM

They have released a map of the new route:
http://www.defitourdulacbeauport.com..._modif_web.pdf

Start/finish line has not moved but we were supposed to make a complete loop, coming back by "Du Domaine" which is a very long and fairly hard hill. That long hill would have ended at about 400m from the finish line and I was already dreading my 3rd go on it.

Looks like this new route might actually have made the race a wee bit easier and less hilly.

Strava segment for the whole loop:
Strava Segment | Tour 6 km

Strava segment for approximately the 3km section:
Strava Segment | Lac Beauport nord 2013 3km

Ben E Lou · 10-20-2013, 01:03 PM

1:41:41 for the HM. Very pleased with time and fairly steady pace for a n00b. Full race report probably later this afternoon.

Ben E Lou · 10-20-2013, 04:48 PM

Race report is up: From Fat To Fit At 44: Myrtle Beach Mini-Marathon Race Report

lighthousekeeper · 10-20-2013, 06:36 PM

Quote:

Originally Posted by Ben E Lou

1:41:41 for the HM. Very pleased with time and fairly steady pace for a n00b. Full race report probably later this afternoon.

that's amazing - great job.

Ben E Lou · 10-20-2013, 09:30 PM

Alan T: How are you exporting your Garmin stuff to other apps? Is there some automation that I'm missing? I see how to export .gpx files, but are you then having to upload it to all the other apps?

Alan T · 10-20-2013, 09:41 PM

I mentioned it on Facebook, but saying it again here great job on your race today Ben. You did an outstanding job from the start of your planning, through training all the way to the race. Even when the surgery came up, you didn't let it get in the way and kept focus on your goal and crushed it. What great motivation for everyone else to what is possible when you simply have willpower.

Quote:

Originally Posted by Ben E Lou

Oh, I created a Garmin Connect account yesterday, and I have one question: is there no way to do a mass-import of all my .GPX files? I figured out how to do one-offs, but it'd be great to do a bunch. If not, I guess I can just upload the post-surgery runs and start from there.

I don't honestly remember what I did here for mine. I think at one point they might have had a mass-import tool or some way to do it, maybe they removed it? I wish I could help on this one, it has been a while.

Quote:

Originally Posted by Ben E Lou

Alan T: How are you exporting your Garmin stuff to other apps? Is there some automation that I'm missing? I see how to export .gpx files, but are you then having to upload it to all the other apps?

These days I'm using tapiriik

It will auto sync for me to Endomodo, Runkeeper, Strava for me. I have several other things automatically pull that data from Runkeeper (gympact, fitleagues, loseIt, etc) once it is there.

The few other ones like Mapmyrun or runtastic, I just do manually several at one go later on. But I might go a week or three these days in between uploading those because I just don't really use them much anymore.

hoopsguy · 10-20-2013, 10:04 PM

Look like tons of good runs by folks over the past couple of weeks, based on results I've seen on Strava. Fun seeing everyone posting a ton of PRs, new longest runs, etc.

FrogMan · 10-20-2013, 10:50 PM

it's getting late and I'm tired but I'll quickly stop by to say that my 18k race also went very well. Finished it in 1h25m49s for a pace of 7:40 per mile. It was a hilly affair in rough conditions. Lots of rain, quite cold and windy too. I also was feeling a bit under the weather as of yesterday, sinuses getting clogged and having on and off headaches during the day.

I'll be back with some race report tomorrow...

FM

Alan T · 10-21-2013, 07:41 AM

Great job FM. Nice time even when feeling under the weather!

Ben E Lou · 10-21-2013, 07:44 AM

Alan, my guess is that it automatically synced everything over when you first set up Taparik, and that's why you don't remember how you did it.

Yes, all my runs dating back to January came over to Garmin Connect when I did the sync. Sweet, and thanks for the tip!

On another note, the Charleston Marathon is a little close. I'd still do it if I had no other easy options during winter, but it turns out that there is another perfect one for me the first weekend of March. The Albany, GA Marathon (Albany Marathon in Georgia) would allow me to do a full FIRST 16-week program starting the week of November 11th, is pretty flat, and I have a free and friendly place to stay in Albany: one of my older brothers lives there, and he happens to be the only member of my family or closer extended family who has ever been into long-distance running. (He ran on the cross country team in college and has completed a sub-1:30 HM.)

There was also a practical concern about the Charleston Marathon: I'd forgotten that we're going to spend nearly a week in the Western NC Mountains with my in-laws after Christmas, which would have been ~3 weeks before the race. Those hills are great for training, BUT the weather is too unpredictable at that time of year. It's possible that I might have to take some or all of that time off from running due to snow/ice making it impossible. There's a great park that's not insanely hilly like the area right around their condo (they have an awesome view wayyyy up at the top of a ridge) where I'd do my long run that week, but it's fully possible that I wouldn't be able to get there. I'm fine if two months out from race day I have to miss a run or two, not so much right before I'm supposed to taper...

Ben E Lou · 10-21-2013, 09:01 AM

Heh. He emailed me back. Turns out he's training for the Albany HM that same weekend. Fun. I'm registered now. {gulp}

digamma · 10-21-2013, 12:10 PM

1:41 is a phenomenal first half marathon time. Hell, it's a phenomenal half marathon time period. Congrats. Boston in 2015?

Ben E Lou · 10-21-2013, 12:52 PM

Quote:

Originally Posted by digamma

1:41 is a phenomenal first half marathon time. Hell, it's a phenomenal half marathon time period. Congrats. Boston in 2015?

Thanks!

As I mentioned at FOxL, it's now on my radar. Depending on which race calculator you believe, my HM time translates to somewhere in the 3:32-3:34 range for a full. I turn 45 in December. BQ time for 45-49 is 3:25. With 4 months of training, I would think I'd drop maybe 5-8 pounds of body fat from my Myrtle Beach race day, and of course the fitness level is still improving. 3:25 seems (at least at this point) to be a reasonably realistic goal for March 1st.

FrogMan · 10-21-2013, 03:02 PM

Race report
Le Défi du Tour du Lac Beaport
October 20th, 2013
Lac Beauport, Quebec, Canada

Prologue commentary
"Défi" translates straight to "Challenge" and "Tour", well you know. So this could have been translated loosely as the "Tour around the Lake Challenge"

It WAS supposed to be a 6km loop around a local lake with race distances of 6, 12, or 18 km. I say WAS because they had to change it with about 6 days notice because of some road construction that were cutting off one lane of the local road. On race day, they take one lane of the local road for runners and the other is for cars going on a one way around the lake. Because of the construction, there would have been no way for cars to come and go at all so they settled for a 3km stretch on the north side of the lake that runners would go out and back, making it 6km in length. Once for those running the 6km, twice for the 12k'ers and 3 times out for the other 18k'ers.

This being my first Summer at running, I didn't feel ready to do a half marathon but I felt like 18k would be all right. In retrospect now, I think I could have done a half, but I'm happy with my decision to sign up for this 18k. The race in itself is pretty small. Overall, looking at the official results, I count about 750 entries, for all three distances. Only 96 runners finished in the 18k race.

Going into this, and up to last week, I had not realized how hilly this course (either the original or the revised version) would be. Indeed, they call it a "Challenge" and it really was.

Training
I used a modified Hal Higdon intermediate 2 half marathon schedule to train for this race. Modified in two ways: (1) I cut some of the mileage because I didn't feel it was safe to run the kind of mileage it was asking for given where I was on my usual weekly mileage and also because I was training for a slightly shorter race than a half marathon and (2) since I signed up late for it, I used only the last 5 weeks of his 12 weeks program. Looking back at it, I liked his 5 days a week schedule that works in some speedwork with easy runs and plan on using some of his other training programs in the future but had I decided earlier that I would do this race, and knowing how hilly it would be, I would have done more hill work. Live and learn.

Saturday, Sunday morning and pre-race
Saturday was rough. I started feeling the beginning of a headcold I was afraid would latch on for over a week now. You know, itchy sinuses, dull headache, some muscle soreness that comes from nowhere, in my case between my neck and right shoulder, although I had not lifted anything last week. Where I had to go to get my bib was in downtown Quebec City but dang stupid road construction (seems to be a theme around town!) made it a crazy adventure to get there and back, what with the headache, I was not feeling good about the next morning. My oldest son also had a hockey game at 5:30 that afternoon, killing any plan of simply having a light quiet dinner and relax all evening. Ended up having a roast beef sub at Subway just before his game. Could have been worse, could have been better...

Woke up on Sunday fairly rested after what I thought had been a good night sleep. Cold had not gotten worse and other than what had become a usual dull headache and some stuffy sinuses, I didn't feel too bad. Took a sudafed and a couple tylenol before breakfast and felt quite okay from then on out. I say "what I thought" had been a good night sleep cause my wife said I probably ran half my race overnight. She said I shuffled around a heck of a lot under the sheets.

Since parking spaces would be restricted around the start/finish area, we'd been instructed to park at a nearby ski resort and that we'd be shuttled in by school buses to the race site. This resort is maybe only 2km from race site so not a very long bus ride but still a bit special, especially since my wife, two sons and mother-in-law were coming to cheer me on but they had to take a later bus since the first few were reserved for runners. Boarding the bus alone made it weird for me.

The whole setup is very nice though, especially with the tree's in their autumn colors. I had two photographers for this race. While our 16yo son had the nice Canon camera I thought it was a good idea to leave our 9yo have our old Kodak Easyshare camera with a couple set of spare batteries. He had a blast.

Here's a pic of the mountain around the ski resort that he took...

Other than the nice way, what struck me as i got out of the car was how cold and wet it was. We left home to a cloudy sky but no rain and dry pavement and got there, about 40 minutes away from home to a rainy, windy, cold kind of a place.

Don't know what I was saying there but this is a pic of me before the race, tell me I don't look cold...

Here's me warming up, you can see the lake in the background

Another from the warmup, that's my wife in the foreground. She looks cold doesn't she? Poor darling...

It really was a miserable day for supporters, and for racers waiting for the start. I ran a VERY easy kilometer to simply get the blood flowing and not only warmup the muscles but simply warm up my body...

My fueling plan was fairly simple. I wanted to take one pouch of some sunkist fruit candies every 20 minutes. These are not your traditional fueling options but I had used them a couple times on long runs so I knew they'd work. I wore my hydration belt because I trusted drinking from my bottles more than from them little cups they pass you on the race. Thing was, the hydration belt could only hold two of these pouches on the outside pocket. With it being all rainy and everything, I didn't want to put anything inside with my phone that was also my music source for the run. I then devised the following teamwork plan and told my 9yo son he'd have the job of feeding me one of these pouches on each of my two passes back in front of them. He was happy to be able to help.

The race
We finally go to the start. I'd looked at last year's times and figured my expected tim would put me at about the bottom of the top tier or runners so I took place accordingly. It was about right as i didn't feel jammed at the start and wasn't passed by a ton of runners either.

Here's to give you an idea of what the 3km stretch looked like:

As you can see, it starts fairly flat although there's a slight downhill at 500m followed but I reasonable uphill for 600-700m than a long dowhill for almost 1 km. We'd then reverse course to head back in, facing that long battle uphill for 900m or so just after you turned around the big orange traffic cones. That long uphill was a legbreaker. Here's a closer look at what I have dubbed loose lace hill (anecdote coming later)

As for overall conditions, it was raining for most of the race and it was especially windy at times, mostly when we hit the higher up North spot on the course where you can see that we were passing closest to the lake. At that spot, there was no cover from trees from the wind blowing from the lake and sometimes the rain would pick up and really splash you in the face. It was quite an experience...

Loop #1, (Start to 6k)
I felt very good right out the gate. The couple days off before Sunday had really rested my legs and the first couple kilometers felt unforced, kinda helped by the downill a bit. I had set my watch to show me the overall average pace for the run instead of my usual setting at "current pace". Last Sunday when doing my test run I'd realized that the current pace would vary wildy from downhil to uphill and back down and I had no idea how good or bad it was going overall. With the average pace for the run, I at least had an idea of how good/bad the race was going. First time I looked at the watch was about 600 meters in and my pace was at 4:32 per km (7:18 per mile). I would hold that pace for my first 6 km.

It was going so well, I had given an approximate time of my coming back to my wife, and had set a song on my playlist to match my seeing them, but I was running way ahead of it that the song started mayb 300m after I'd left the turn back out. Not only that, but they completely missed me looping back around! My wife said she actually thought I'd be turning closer to the start/finish line and wasn't looking at the right place, but she also said she didn't expect me back as quickly.

Time for that 6k: 27:17 (4:33/km, 7:19/mile)
time for the 3k out: 13:18 (4:26/km, 7:08/mile)
time for the 3k in: 13:59 (4:40/km, 7:30/mile)

Loop #2, (from 6k to 12k)
I was kinda bummed to have missed them but wasn't sure if they were not just there and I couldn't see them. I tried scanning what little crowd there was and couldn't find their face and I'm usually good at that. I also hadn't taken any of the sunkist pouches yet, hoping to get one from my son at the turnaround. I dug one from my hydration belt and that's when "A little Party never killed nobody" from Fergie came on, that song I wanted to have playing when I'd see my wife's face. It's a song she'll be dancing hiphop on for their next group choreography and for some reason, it always gets me going. It sure did and I picked up the pace, or at least didn't let it drop too much going downhill.

This time around, the big Loose lace hill did a bigger number on my legs, and my shoes were soaking. That's also when noticed the lace of my left starting tocome untied. Not completely but I kept an eye on it. Legs were burning at about the 10k mark, coming atop that long hill but I pushed on. Average pace was now hovering around 4:38 or 4:40 per km (7:27-7:31) and I was still happy with that. Heart rate was held in check at aroudn 158, but the legs, as usual were the limiting factor.

Kep scanning the crowd as I was coming back to the turnaround and there they were, with my Matthew right by the side orchestrating the perfect handoff of a small sunkist pouch. I get misty eyed simply recalling seeing his face. I'm a big softie...

Time for that 6k: 28:27 (4:45/km, 7:38/mile)
time for the 3k out: 13:55 (4:38/km, 7:28/mile)
time for the 3k in: 14:32 (4:51/km, 7:48/mile)

My average pace after 12k was 4:39/km (7:28/mile) a mere 2 seconds off my best 10k pace on a VERY flat course.

Loop #3, (from 12k to 18k)
Leaving my fans from the turnaround I felt good but had to fight the dang little voice inside that wanted to tell me that there was STILL 6km to be run... Every little uphil was now tougher but I didn't feel any cramping coming. I kept monitoring my left lace but it had not gotten worse since I'd first seen it untie a bit. Then, just as I started going down the big downhill, the other shoe felt loose. Yeah, of course, the other lace had become pertty much completely untied, thus the Loose Lace hill name! There was no way I was gonna stop midway down so I checked my footing and tried to make sure I wouldn't simply fall down and at the pylones stopped to tie my show cause I knew there was no way I could safely run back the last 3k with the right shoe untied. But my of my, the effort it took to start back up that hill!!! Really, that was a low point of the whole race. At some point up that hill, I thought I was simply running in place, not going up AT ALL. I swear, you'd have told me "hey you're going backward man!!!" and I would have believed you. But then I looked at a slightly older man with a bright yellow jacket that was just in front of me and he wasn't getting away from me so I figured "if Ì'm not going up, then he isn't either, plow away dude, plow away" And I did. Then I saw the 16.5k mark on my watch, only 1.5 to go, then 17, then I could see the finish line and I tried pushing but got passed by a couple fellas. Kept them in my line of sight but couldn't get back to them

Here's my sexy face on a final push:

Here's about to cross the finish line and attemps a Olu hop (more later):

Time for that 6k: 29:18 (4:53/km, 7:51/mile)
time for the 3k out: 14:22 (4:47/km, 7:47/mile)
time for the 3k in: 14:56 (4:59/km, 8:00/mile)

Chip time for the race: 1h25m49s, 4:46/km, 7:40/mile

Final results:
22n overall out of 96 entrants
6th out 22 in Men 40-49

VERY happy with these results. When I started training for it, my goal was an average pace at about 4:45 per km but that was before realizing it would be that hilly of a course, I'm satisfied with 4:46 per km and with the race being 18k, I now know I could run a full 21.1 half marathon.

Also looks like the faster 40-49 runners all signed up for the 18k. Had I decided to do the 12k, I would have place 2nd out of 26 with my straight 12k (i.e. without any pushing)!

Right after the race, rocking the badass gloves!

Wife told me to smile, apparently I don't smile much when I'm gasping for air. Again rocking the badass gloves

That was my first bling in a race. That first 10k I did back in August didn't give out medals to finishers.

I also got a bottle, you know the metal type with a sort of latch on it.

After race
I was ok for maybe 5-10 minute then it got real cold, and wet! Feet were spongy as heck.

Waiting to get some after race snack:

Today, I'm pretty sore on some spots I hadn't been sore in a while. Hammies are screaming, calves are sore, shins & ankles ouch. Mostly the pounding of going downhill for the calves, shins and ankles and uphill did the work on the hammies. We'll survive and live to run another day.

Now what?
Well, racing season is about over around here. There's an indoor marathon with distances of 10k, HM and marathon that's to be held in Quebec City on December 8 but that's too soon to my liking to be properly prepared for a half marathon. Might sign up for the 10k but the half, expecially will go to next May. Would like to do my first half outdoors and not around an indoor track...

Outtakes/extras/bloopers!
So, you wanna laugh? Here's my try at a little hop, not jump, and a near faceplant as I cross the finish line. I'd almost call my hop more a stomp cause my feet stomped the ground pretty hard there

attempt at a Olu hop

- YouTube

If you're still reading, thanks! And big thanks for all the help and support you guys provide!

Icy · 10-21-2013, 04:39 PM

Awesome job Ben and Steve!

Kodos · 10-21-2013, 06:41 PM

Nice runs for both of you!

vex · 10-21-2013, 06:53 PM

That was definitely pretty close to a faceplant, FM,lol. Outstanding run!

FrogMan · 10-21-2013, 08:19 PM

Quote:

Originally Posted by vex

That was definitely pretty close to a faceplant, FM,lol. Outstanding run!

hehehe, yeah, it was VERY close, but it was worth it

thanks guys!

FM

Subby · 10-22-2013, 10:05 AM

This thread makes me happy.

DanGarion · 10-22-2013, 11:45 AM

Congrats to you both!

I've started up my routine again about 3-4 weeks ago and have been working hard on doing 2.5-3.5 miles an activity. Still haven't got up to full jogging/running but on Friday I posted my fastest 1 mile time (14:02) in 20 years an my fastest 5k ever (43:08). I'm planning on doing about 3-4 5Ks next year. Maybe ABC and I can do one together or something, him and my times are very close and we aren't too far from each other.

Congrats to Frogman and Ben for your HMs!

AnalBumCover · 10-22-2013, 12:10 PM

Quote:

Originally Posted by DanGarion

Congrats to you both!

I've started up my routine again about 3-4 weeks ago and have been working hard on doing 2.5-3.5 miles an activity. Still haven't got up to full jogging/running but on Friday I posted my fastest 1 mile time (14:02) in 20 years an my fastest 5k ever (43:08). I'm planning on doing about 3-4 5Ks next year. Maybe ABC and I can do one together or something, him and my times are very close and we aren't too far from each other.

Congrats to Frogman and Ben for your HMs!

Dan, I'm going to do the 'Stache Dash 5K in Costa Mesa on November 23 this year if you're up for it.

Here's the link:

http://bookthatevent.com/StacheDash/costa-mesa/

DanGarion · 10-22-2013, 01:15 PM

Quote:

Originally Posted by AnalBumCover

Dan, I'm going to do the 'Stache Dash 5K in Costa Mesa on November 23 this year if you're up for it.

Here's the link:

http://bookthatevent.com/StacheDash/costa-mesa/

Why does there always have to be a theme!?!?!?

I'll have to check out how that works, I'm going to Iowa that week for a day to train a Real Estate Office there for work and not sure what the ramifications are for the rest of the week yet.

vex · 10-22-2013, 01:54 PM

Quote:

Originally Posted by DanGarion

Why does there always have to be a theme!?!?!?

I don't understand this either. If anything, this discourages me from entering an event.

DanGarion · 10-22-2013, 02:18 PM

Quote:

Originally Posted by vex

I don't understand this either. If anything, this discourages me from entering an event.

I do appreciate the "Movember" movement and everything but I just want to run I don't want to deal with a bunch of people that are just out there because they want to show off...

FrogMan · 10-22-2013, 03:15 PM

There was an article about the big number of "fun runs" and how, while they were appealing to the masses, they were also showing how our society has now gone to a participation first, compete second kind of mentality.

Main reason why I will probably never do one of those color runs type race. Looks more like a parade than a race.

I did think about entering a race called Santa Shuffle with my son, but mostly because it was for a good cause (Salvation Army)...

FM

Umbrella · 10-22-2013, 03:54 PM

You all have inspired me to get off my lazy butt and start. Right now, I can only do walks, but my medium goal is to be able to do Pat's Run in Tempe without walking. It's a 4.2 mile run, and it's usually held mid-April.

There is a small track close to my house, and my first goal is to be able to run 3 laps without stopping. That works out to 0.9 miles. Since my best estimated mile is only 19:48 right now, I have a long way to go.

digamma · 10-22-2013, 04:06 PM

Quote:

Originally Posted by Subby

This thread makes me happy.

Yes, the collective improvement in this thread is phenomenal!

DanGarion · 10-22-2013, 04:24 PM

Quote:

Originally Posted by Umbrella

You all have inspired me to get off my lazy butt and start. Right now, I can only do walks, but my medium goal is to be able to do Pat's Run in Tempe without walking. It's a 4.2 mile run, and it's usually held mid-April.

There is a small track close to my house, and my first goal is to be able to run 3 laps without stopping. That works out to 0.9 miles. Since my best estimated mile is only 19:48 right now, I have a long way to go.

Awesome! Starting is the hardest step. Well there are a bunch of other hard steps as well, but you know what I mean!

Alan T · 10-22-2013, 04:28 PM

In my area at least there are dozens of races every weekend, some are the fun run type some are for charities, some are put on by local running clubs and some by larger orgs.

I haven't ever done one of those color runs but my wife has. I personally think if it gets more people out and active then great even if it is not my cup of tea.

If you are struggling finding races nearby check coolrunning as they usually have tons of them listed even in the winter.

DanGarion · 10-22-2013, 04:30 PM

I need to find the "Fat Ass" run. Only people that are fat asses can be in it. I think I'd be top 10.... j/k

FrogMan · 10-22-2013, 04:33 PM

Quote:

Originally Posted by Umbrella

You all have inspired me to get off my lazy butt and start. Right now, I can only do walks, but my medium goal is to be able to do Pat's Run in Tempe without walking. It's a 4.2 mile run, and it's usually held mid-April.

There is a small track close to my house, and my first goal is to be able to run 3 laps without stopping. That works out to 0.9 miles. Since my best estimated mile is only 19:48 right now, I have a long way to go.

That's awesome! As dangarion said, as goes the cliché, you've taken the hardest step, the first one... but there'll be a ton of tough ones along the way.

Take things easy, don't rush anything. Take me for example, I have fast times, but I'm ever so conscious about not upping the mileage too fast and such. Slow and easy wins the race!

One last cliché, no matter how slow you run (or even walk), you're still lapping the guy sitting on his couch.

have fun and happy running!

FM

cuervo72 · 10-22-2013, 04:36 PM

Boo - you edited! I was just going to say how much I enjoyed the new spelling "digamam"!

(But seriously - great job, FrogMan and Ben!)

FrogMan · 10-22-2013, 04:37 PM

Quote:

Originally Posted by cuervo72

Boo - you edited! I was just going to say how much I enjoyed the new spelling "digamam"!

(But seriously - great job, FrogMan and Ben!)

hehehe, thanks

I'm feeling it in my hammies today though.

FM

DanGarion · 10-22-2013, 04:38 PM

Quote:

Originally Posted by FrogMan

One last cliché, no matter how slow you run (or even walk), you're still lapping the guy sitting on his couch.

This right here! This is really it. The second you start walking, jogging, running, anything you are already doing more than probably 1/2 of the population. IMO.

FrogMan · 10-22-2013, 04:41 PM

Quote:

Originally Posted by DanGarion

This right here! This is really it. The second you start walking, jogging, running, anything you are already doing more than probably 1/2 of the population. IMO.

and even more, I'd add that the moment YOU start doing something, from doing NOTHING, you are doing more than the YOU of a week ago was doing. Always compare yourself to YOU, try to make a better YOU. If you do that, you'll be a winner...

FM

AnalBumCover · 10-22-2013, 04:50 PM

A new runner!

{insert shameless plug} Check out the Zombies, Run! 5K trainer! {/insert}

FrogMan · 10-22-2013, 05:20 PM

Quote:

Originally Posted by AnalBumCover

A new runner!

{insert shameless plug} Check out the Zombies, Run! 5K trainer! {/insert}

dang, I really need to get back to it. Used it when I started running this summer but after that was just ok with music when running outside. I might start it again now that I'll be running on the treadmill more...

FM

Alan T · 10-22-2013, 05:49 PM

Quote:

Originally Posted by FrogMan

dang, I really need to get back to it. Used it when I started running this summer but after that was just ok with music when running outside. I might start it again now that I'll be running on the treadmill more...

FM

Say no to treadmill running! Seriously, running in the snow is fun!

(as long as they have plowed the streets )

FrogMan · 10-22-2013, 06:02 PM

That's the thing. I lived in Massachusetts for 18 months and it's not comparable to what we have around here. Seriously, streets will often be reduced to barely being a car and three quarter wide, with packed sniwy ice underneath. Pretty dangerous.

FM

AnalBumCover · 10-22-2013, 08:23 PM

Quote:

Originally Posted by FrogMan

dang, I really need to get back to it. Used it when I started running this summer but after that was just ok with music when running outside. I might start it again now that I'll be running on the treadmill more...

FM

To be honest, I haven't been listening to Zombies Run much myself. I find that I run better when listening to various podcasts.

AnalBumCover · 10-23-2013, 09:14 AM

Well, this was a nice surprise. Following a record-distance 10K run on Sunday, I thought I will go out for an easy 5K on Tuesday evening. That final mile on Sunday was a struggle, and my legs were still a little sore from the long distance.

But instead, I got PRs in 1mi, 2mi, and 5K distances, negative splits, and a near-perfect run from start to finish.

This was totally unplanned and unexpected, especially given the fact that I was really close to talking myself out of running last night. My 2yo daughter even told me, "No running, Daddy. No running."

AnalBumCover · 10-25-2013, 04:07 PM

double dola?

Anyone else notice the Races feature under the Challenges tab? I'm not sure how new this feature is, but it looks pretty cool. For now, it's only available in the San Francisco area.

There are specific routes in the area of a certain distance (5K or 10K) and you would run that route within a the race time period (looks like 4 days). You're ranked among others who run the same route.

http://www.strava.com/races

* Race at any time during the four-day competition window
* Compete alongside friends or run it on your own
* Run as many times as you want - no limit on the number of attempts

FrogMan · 10-25-2013, 04:29 PM

for a laugh, NASCAR driver Jimmie Johnson's recent 20 miler on Strava:
Run Profile | 20 miler... Done! | Times and Records | Strava

Guy's fast on wheels or on shoes!

FM

AnalBumCover · 10-25-2013, 04:37 PM

I went in expecting a left-turn-only route, and left disappointed.

Ben E Lou · 10-26-2013, 06:32 AM

I finished "Run Less, Run Faster" a few minutes ago, and I am PUMPED! Everything about their recommendations really does make it seem like a wonderful fit for me. My home-made HM plan had me doing essentially their three key runs every week, and interestingly enough, I found myself enjoying doing my long runs significantly faster than the McMillan-suggested paces. I did my final semi-long run (8 miles) before the HM at the pace the book suggests, and it turns out that one of the other long runs late in my process was also right around their pace before I was aware of the program. Also, their philosophy of "run in fewer races and go for optimal performance in every one of them" just resonates with my personality and makeup. Training for my first marathon commences the week of November 11th.

I'd been discouraged with my post-race recovery until I realized that a big part of my issues are very likely related to the time off from strength training from the hernia. It hit me that this week's lower body strength training is the first time I've done lower body strength training with more than body weight in over TWO FREAKING MONTHS.

I did weighted squats, weighted lunges, leg extensions, and hamstring curls for the first time since the mid-August diagnosis, doing a full 3-sets-of-each workout with almost as much weight as I was using before the time off. Of COURSE your legs were sore and fatigued, nitwit.

FWIW, they are feeling a lot better this morning, three days removed from the aforementioned lower body workout. I suspect that I'll be fine for a long-ish (probably 8-10 miles) run today.

AlexB · 10-26-2013, 11:07 AM

Looks like i'll need to give running a break for a little while: first time in 9-10 months that i've had soreness/tenderness in my Achilles (I ruptured it Jan 2012).

Back to ice and elevation for a couple of weeks before my trip to Vietnam, which is supposed to include a three day hike... Fingers crossed rest works.

Alan T · 10-26-2013, 05:35 PM

Today's workout put me at 1000 miles run for the year. Up from like 100 miles run last year and 0s every year before that.

Quote:

Originally Posted by Ben E Lou

FWIW, they are feeling a lot better this morning, three days removed from the aforementioned lower body workout. I suspect that I'll be fine for a long-ish (probably 8-10 miles) run today.

Your run today definitely looked like you've gotten past the recovery phase!

Quote:

Originally Posted by AlexB

Looks like i'll need to give running a break for a little while: first time in 9-10 months that i've had soreness/tenderness in my Achilles (I ruptured it Jan 2012).

Back to ice and elevation for a couple of weeks before my trip to Vietnam, which is supposed to include a three day hike... Fingers crossed rest works.

Ouch, stinks about the Achilles. My Wife was dealing with Achilles overuse issues this week herself, but she didn't rupture it last year. I can't even imagine how that would have felt like.

Ben E Lou · 10-26-2013, 06:56 PM

Quote:

Originally Posted by Alan T

Your run today definitely looked like you've gotten past the recovery phase!

Yeah, felt much better today, though what you see on Strava is a little over-reported. Over the next two weeks in advance of starting the official marathon training, I will be calibrating my footpods to try to get the pace reporting on them as close to accurate as is possible. I was doing that today with iSmoothRun. Actual distance was 10.01 miles and actual pace was 8:03. It was a nice run, probably better numbers than any other than my race given that average heart rate was in the low 150s, just not quite as good as Strava is showing.

hoopsguy · 10-26-2013, 09:04 PM

So, after seeing the official numbers posted from my 5K today I bested my previous 5K PR by 0.1 seconds. They recorded to 1/10 of seconds for this one, where the previous run was just to seconds.

I pulled the numbers from the two races. Today I spent 2/3 of my time in Zone 5, where in the previous run I did not have a single second in Zone 5. Average heart rate was 179. I guess I feel good that I probably did not leave much of anything on the course today, but frustrated to not get the 5K time under 25:00.

10-18-2013, 10:17 AM	#1001
Ben E Lou Morgado's Favorite Forum Fascist Join Date: Oct 2000 Location: Greensboro, NC	Oh, I created a Garmin Connect account yesterday, and I have one question: is there no way to do a mass-import of all my .GPX files? I figured out how to do one-offs, but it'd be great to do a bunch. If not, I guess I can just upload the post-surgery runs and start from there. __________________ The media don't understand the kinds of problems and pressures 54 million come wit'!

10-18-2013, 12:48 PM	#1002
FrogMan Hattrick Moderator Join Date: Jan 2003 Location: Pintendre, Qc, Canada	They have released a map of the new route: http://www.defitourdulacbeauport.com..._modif_web.pdf Start/finish line has not moved but we were supposed to make a complete loop, coming back by "Du Domaine" which is a very long and fairly hard hill. That long hill would have ended at about 400m from the finish line and I was already dreading my 3rd go on it. Looks like this new route might actually have made the race a wee bit easier and less hilly. Strava segment for the whole loop: Strava Segment \| Tour 6 km Strava segment for approximately the 3km section: Strava Segment \| Lac Beauport nord 2013 3km __________________ A Black Belt is a White Belt who refused to give up... follow my story: The real life story of a running frog...

10-20-2013, 01:03 PM	#1003
Ben E Lou Morgado's Favorite Forum Fascist Join Date: Oct 2000 Location: Greensboro, NC	1:41:41 for the HM. Very pleased with time and fairly steady pace for a n00b. Full race report probably later this afternoon. __________________ The media don't understand the kinds of problems and pressures 54 million come wit'!

10-20-2013, 04:48 PM	#1004
Ben E Lou Morgado's Favorite Forum Fascist Join Date: Oct 2000 Location: Greensboro, NC	Race report is up: From Fat To Fit At 44: Myrtle Beach Mini-Marathon Race Report __________________ The media don't understand the kinds of problems and pressures 54 million come wit'!

10-20-2013, 09:30 PM	#1006
Ben E Lou Morgado's Favorite Forum Fascist Join Date: Oct 2000 Location: Greensboro, NC	Alan T: How are you exporting your Garmin stuff to other apps? Is there some automation that I'm missing? I see how to export .gpx files, but are you then having to upload it to all the other apps? __________________ The media don't understand the kinds of problems and pressures 54 million come wit'!

10-20-2013, 10:04 PM	#1008
hoopsguy General Manager Join Date: Oct 2000 Location: Chicago	Look like tons of good runs by folks over the past couple of weeks, based on results I've seen on Strava. Fun seeing everyone posting a ton of PRs, new longest runs, etc.

10-20-2013, 10:50 PM	#1009
FrogMan Hattrick Moderator Join Date: Jan 2003 Location: Pintendre, Qc, Canada	it's getting late and I'm tired but I'll quickly stop by to say that my 18k race also went very well. Finished it in 1h25m49s for a pace of 7:40 per mile. It was a hilly affair in rough conditions. Lots of rain, quite cold and windy too. I also was feeling a bit under the weather as of yesterday, sinuses getting clogged and having on and off headaches during the day. I'll be back with some race report tomorrow... FM __________________ A Black Belt is a White Belt who refused to give up... follow my story: The real life story of a running frog...

10-21-2013, 07:41 AM	#1010
Alan T Hall Of Famer Join Date: Dec 2002 Location: Mass.	Great job FM. Nice time even when feeling under the weather! __________________ Couch to ??k - From the couch to a Marathon in roughly 18 months.

10-21-2013, 07:44 AM	#1011
Ben E Lou Morgado's Favorite Forum Fascist Join Date: Oct 2000 Location: Greensboro, NC	Alan, my guess is that it automatically synced everything over when you first set up Taparik, and that's why you don't remember how you did it. Yes, all my runs dating back to January came over to Garmin Connect when I did the sync. Sweet, and thanks for the tip! On another note, the Charleston Marathon is a little close. I'd still do it if I had no other easy options during winter, but it turns out that there is another perfect one for me the first weekend of March. The Albany, GA Marathon (Albany Marathon in Georgia) would allow me to do a full FIRST 16-week program starting the week of November 11th, is pretty flat, and I have a free and friendly place to stay in Albany: one of my older brothers lives there, and he happens to be the only member of my family or closer extended family who has ever been into long-distance running. (He ran on the cross country team in college and has completed a sub-1:30 HM.) There was also a practical concern about the Charleston Marathon: I'd forgotten that we're going to spend nearly a week in the Western NC Mountains with my in-laws after Christmas, which would have been ~3 weeks before the race. Those hills are great for training, BUT the weather is too unpredictable at that time of year. It's possible that I might have to take some or all of that time off from running due to snow/ice making it impossible. There's a great park that's not insanely hilly like the area right around their condo (they have an awesome view wayyyy up at the top of a ridge) where I'd do my long run that week, but it's fully possible that I wouldn't be able to get there. I'm fine if two months out from race day I have to miss a run or two, not so much right before I'm supposed to taper... __________________ The media don't understand the kinds of problems and pressures 54 million come wit'!

10-21-2013, 09:01 AM	#1012
Ben E Lou Morgado's Favorite Forum Fascist Join Date: Oct 2000 Location: Greensboro, NC	Heh. He emailed me back. Turns out he's training for the Albany HM that same weekend. Fun. I'm registered now. {gulp} __________________ The media don't understand the kinds of problems and pressures 54 million come wit'!

10-21-2013, 12:10 PM	#1013
digamma Torchbearer Join Date: Sep 2001 Location: On Lake Harriet	1:41 is a phenomenal first half marathon time. Hell, it's a phenomenal half marathon time period. Congrats. Boston in 2015?

10-21-2013, 03:02 PM	#1015
FrogMan Hattrick Moderator Join Date: Jan 2003 Location: Pintendre, Qc, Canada	Race report Le Défi du Tour du Lac Beaport October 20th, 2013 Lac Beauport, Quebec, Canada Prologue commentary "Défi" translates straight to "Challenge" and "Tour", well you know. So this could have been translated loosely as the "Tour around the Lake Challenge" It WAS supposed to be a 6km loop around a local lake with race distances of 6, 12, or 18 km. I say WAS because they had to change it with about 6 days notice because of some road construction that were cutting off one lane of the local road. On race day, they take one lane of the local road for runners and the other is for cars going on a one way around the lake. Because of the construction, there would have been no way for cars to come and go at all so they settled for a 3km stretch on the north side of the lake that runners would go out and back, making it 6km in length. Once for those running the 6km, twice for the 12k'ers and 3 times out for the other 18k'ers. This being my first Summer at running, I didn't feel ready to do a half marathon but I felt like 18k would be all right. In retrospect now, I think I could have done a half, but I'm happy with my decision to sign up for this 18k. The race in itself is pretty small. Overall, looking at the official results, I count about 750 entries, for all three distances. Only 96 runners finished in the 18k race. Going into this, and up to last week, I had not realized how hilly this course (either the original or the revised version) would be. Indeed, they call it a "Challenge" and it really was. Training I used a modified Hal Higdon intermediate 2 half marathon schedule to train for this race. Modified in two ways: (1) I cut some of the mileage because I didn't feel it was safe to run the kind of mileage it was asking for given where I was on my usual weekly mileage and also because I was training for a slightly shorter race than a half marathon and (2) since I signed up late for it, I used only the last 5 weeks of his 12 weeks program. Looking back at it, I liked his 5 days a week schedule that works in some speedwork with easy runs and plan on using some of his other training programs in the future but had I decided earlier that I would do this race, and knowing how hilly it would be, I would have done more hill work. Live and learn. Saturday, Sunday morning and pre-race Saturday was rough. I started feeling the beginning of a headcold I was afraid would latch on for over a week now. You know, itchy sinuses, dull headache, some muscle soreness that comes from nowhere, in my case between my neck and right shoulder, although I had not lifted anything last week. Where I had to go to get my bib was in downtown Quebec City but dang stupid road construction (seems to be a theme around town!) made it a crazy adventure to get there and back, what with the headache, I was not feeling good about the next morning. My oldest son also had a hockey game at 5:30 that afternoon, killing any plan of simply having a light quiet dinner and relax all evening. Ended up having a roast beef sub at Subway just before his game. Could have been worse, could have been better... Woke up on Sunday fairly rested after what I thought had been a good night sleep. Cold had not gotten worse and other than what had become a usual dull headache and some stuffy sinuses, I didn't feel too bad. Took a sudafed and a couple tylenol before breakfast and felt quite okay from then on out. I say "what I thought" had been a good night sleep cause my wife said I probably ran half my race overnight. She said I shuffled around a heck of a lot under the sheets. Since parking spaces would be restricted around the start/finish area, we'd been instructed to park at a nearby ski resort and that we'd be shuttled in by school buses to the race site. This resort is maybe only 2km from race site so not a very long bus ride but still a bit special, especially since my wife, two sons and mother-in-law were coming to cheer me on but they had to take a later bus since the first few were reserved for runners. Boarding the bus alone made it weird for me. The whole setup is very nice though, especially with the tree's in their autumn colors. I had two photographers for this race. While our 16yo son had the nice Canon camera I thought it was a good idea to leave our 9yo have our old Kodak Easyshare camera with a couple set of spare batteries. He had a blast. Here's a pic of the mountain around the ski resort that he took... Other than the nice way, what struck me as i got out of the car was how cold and wet it was. We left home to a cloudy sky but no rain and dry pavement and got there, about 40 minutes away from home to a rainy, windy, cold kind of a place. Don't know what I was saying there but this is a pic of me before the race, tell me I don't look cold... Here's me warming up, you can see the lake in the background Another from the warmup, that's my wife in the foreground. She looks cold doesn't she? Poor darling... It really was a miserable day for supporters, and for racers waiting for the start. I ran a VERY easy kilometer to simply get the blood flowing and not only warmup the muscles but simply warm up my body... My fueling plan was fairly simple. I wanted to take one pouch of some sunkist fruit candies every 20 minutes. These are not your traditional fueling options but I had used them a couple times on long runs so I knew they'd work. I wore my hydration belt because I trusted drinking from my bottles more than from them little cups they pass you on the race. Thing was, the hydration belt could only hold two of these pouches on the outside pocket. With it being all rainy and everything, I didn't want to put anything inside with my phone that was also my music source for the run. I then devised the following teamwork plan and told my 9yo son he'd have the job of feeding me one of these pouches on each of my two passes back in front of them. He was happy to be able to help. The race We finally go to the start. I'd looked at last year's times and figured my expected tim would put me at about the bottom of the top tier or runners so I took place accordingly. It was about right as i didn't feel jammed at the start and wasn't passed by a ton of runners either. Here's to give you an idea of what the 3km stretch looked like: As you can see, it starts fairly flat although there's a slight downhill at 500m followed but I reasonable uphill for 600-700m than a long dowhill for almost 1 km. We'd then reverse course to head back in, facing that long battle uphill for 900m or so just after you turned around the big orange traffic cones. That long uphill was a legbreaker. Here's a closer look at what I have dubbed loose lace hill (anecdote coming later) As for overall conditions, it was raining for most of the race and it was especially windy at times, mostly when we hit the higher up North spot on the course where you can see that we were passing closest to the lake. At that spot, there was no cover from trees from the wind blowing from the lake and sometimes the rain would pick up and really splash you in the face. It was quite an experience... Loop #1, (Start to 6k) I felt very good right out the gate. The couple days off before Sunday had really rested my legs and the first couple kilometers felt unforced, kinda helped by the downill a bit. I had set my watch to show me the overall average pace for the run instead of my usual setting at "current pace". Last Sunday when doing my test run I'd realized that the current pace would vary wildy from downhil to uphill and back down and I had no idea how good or bad it was going overall. With the average pace for the run, I at least had an idea of how good/bad the race was going. First time I looked at the watch was about 600 meters in and my pace was at 4:32 per km (7:18 per mile). I would hold that pace for my first 6 km. It was going so well, I had given an approximate time of my coming back to my wife, and had set a song on my playlist to match my seeing them, but I was running way ahead of it that the song started mayb 300m after I'd left the turn back out. Not only that, but they completely missed me looping back around! My wife said she actually thought I'd be turning closer to the start/finish line and wasn't looking at the right place, but she also said she didn't expect me back as quickly. Time for that 6k: 27:17 (4:33/km, 7:19/mile) time for the 3k out: 13:18 (4:26/km, 7:08/mile) time for the 3k in: 13:59 (4:40/km, 7:30/mile) Loop #2, (from 6k to 12k) I was kinda bummed to have missed them but wasn't sure if they were not just there and I couldn't see them. I tried scanning what little crowd there was and couldn't find their face and I'm usually good at that. I also hadn't taken any of the sunkist pouches yet, hoping to get one from my son at the turnaround. I dug one from my hydration belt and that's when "A little Party never killed nobody" from Fergie came on, that song I wanted to have playing when I'd see my wife's face. It's a song she'll be dancing hiphop on for their next group choreography and for some reason, it always gets me going. It sure did and I picked up the pace, or at least didn't let it drop too much going downhill. This time around, the big Loose lace hill did a bigger number on my legs, and my shoes were soaking. That's also when noticed the lace of my left starting tocome untied. Not completely but I kept an eye on it. Legs were burning at about the 10k mark, coming atop that long hill but I pushed on. Average pace was now hovering around 4:38 or 4:40 per km (7:27-7:31) and I was still happy with that. Heart rate was held in check at aroudn 158, but the legs, as usual were the limiting factor. Kep scanning the crowd as I was coming back to the turnaround and there they were, with my Matthew right by the side orchestrating the perfect handoff of a small sunkist pouch. I get misty eyed simply recalling seeing his face. I'm a big softie... Time for that 6k: 28:27 (4:45/km, 7:38/mile) time for the 3k out: 13:55 (4:38/km, 7:28/mile) time for the 3k in: 14:32 (4:51/km, 7:48/mile) My average pace after 12k was 4:39/km (7:28/mile) a mere 2 seconds off my best 10k pace on a VERY flat course. Loop #3, (from 12k to 18k) Leaving my fans from the turnaround I felt good but had to fight the dang little voice inside that wanted to tell me that there was STILL 6km to be run... Every little uphil was now tougher but I didn't feel any cramping coming. I kept monitoring my left lace but it had not gotten worse since I'd first seen it untie a bit. Then, just as I started going down the big downhill, the other shoe felt loose. Yeah, of course, the other lace had become pertty much completely untied, thus the Loose Lace hill name! There was no way I was gonna stop midway down so I checked my footing and tried to make sure I wouldn't simply fall down and at the pylones stopped to tie my show cause I knew there was no way I could safely run back the last 3k with the right shoe untied. But my of my, the effort it took to start back up that hill!!! Really, that was a low point of the whole race. At some point up that hill, I thought I was simply running in place, not going up AT ALL. I swear, you'd have told me "hey you're going backward man!!!" and I would have believed you. But then I looked at a slightly older man with a bright yellow jacket that was just in front of me and he wasn't getting away from me so I figured "if Ì'm not going up, then he isn't either, plow away dude, plow away" And I did. Then I saw the 16.5k mark on my watch, only 1.5 to go, then 17, then I could see the finish line and I tried pushing but got passed by a couple fellas. Kept them in my line of sight but couldn't get back to them Here's my sexy face on a final push: Here's about to cross the finish line and attemps a Olu hop (more later): Time for that 6k: 29:18 (4:53/km, 7:51/mile) time for the 3k out: 14:22 (4:47/km, 7:47/mile) time for the 3k in: 14:56 (4:59/km, 8:00/mile) Chip time for the race: 1h25m49s, 4:46/km, 7:40/mile Final results: 22n overall out of 96 entrants 6th out 22 in Men 40-49 VERY happy with these results. When I started training for it, my goal was an average pace at about 4:45 per km but that was before realizing it would be that hilly of a course, I'm satisfied with 4:46 per km and with the race being 18k, I now know I could run a full 21.1 half marathon. Also looks like the faster 40-49 runners all signed up for the 18k. Had I decided to do the 12k, I would have place 2nd out of 26 with my straight 12k (i.e. without any pushing)! Right after the race, rocking the badass gloves! Wife told me to smile, apparently I don't smile much when I'm gasping for air. Again rocking the badass gloves That was my first bling in a race. That first 10k I did back in August didn't give out medals to finishers. I also got a bottle, you know the metal type with a sort of latch on it. After race I was ok for maybe 5-10 minute then it got real cold, and wet! Feet were spongy as heck. Waiting to get some after race snack: Today, I'm pretty sore on some spots I hadn't been sore in a while. Hammies are screaming, calves are sore, shins & ankles ouch. Mostly the pounding of going downhill for the calves, shins and ankles and uphill did the work on the hammies. We'll survive and live to run another day. Now what? Well, racing season is about over around here. There's an indoor marathon with distances of 10k, HM and marathon that's to be held in Quebec City on December 8 but that's too soon to my liking to be properly prepared for a half marathon. Might sign up for the 10k but the half, expecially will go to next May. Would like to do my first half outdoors and not around an indoor track... Outtakes/extras/bloopers! So, you wanna laugh? Here's my try at a little hop, not jump, and a near faceplant as I cross the finish line. I'd almost call my hop more a stomp cause my feet stomped the ground pretty hard there attempt at a Olu hop - YouTube If you're still reading, thanks! And big thanks for all the help and support you guys provide! __________________ A Black Belt is a White Belt who refused to give up... follow my story: The real life story of a running frog...

10-21-2013, 04:39 PM	#1016
Icy Pro Starter Join Date: Sep 2003 Location: Toledo - Spain	Awesome job Ben and Steve! __________________

10-21-2013, 06:41 PM	#1017
Kodos Resident Alien Join Date: Jun 2001	Nice runs for both of you! __________________ Author of The Bill Gates Challenge, as well as other groundbreaking dynasties.

10-21-2013, 06:53 PM	#1018
vex Grizzled Veteran Join Date: Jul 2001 Location: Tulsa	That was definitely pretty close to a faceplant, FM,lol. Outstanding run!

10-22-2013, 10:05 AM	#1020
Subby lolzcat Join Date: Oct 2000 Location: sans pants	This thread makes me happy. __________________ Superman was flying around and saw Wonder Woman getting a tan in the nude on her balcony. Superman said I going to hit that real fast. So he flys down toward Wonder Woman to hit it and their is a loud scream. The Invincible Man scream what just hit me in the ass!!!!! I do shit, I take pictures, I write about it: chrisshue.com

10-22-2013, 11:45 AM	#1021
DanGarion Coordinator Join Date: Nov 2003 Location: The Great Northwest	Congrats to you both! I've started up my routine again about 3-4 weeks ago and have been working hard on doing 2.5-3.5 miles an activity. Still haven't got up to full jogging/running but on Friday I posted my fastest 1 mile time (14:02) in 20 years an my fastest 5k ever (43:08). I'm planning on doing about 3-4 5Ks next year. Maybe ABC and I can do one together or something, him and my times are very close and we aren't too far from each other. Congrats to Frogman and Ben for your HMs! __________________ Los Angeles Dodgers Check out the FOFC Groups on Facebook! and Reddit! DON'T REPORT ME BRO!

10-22-2013, 03:15 PM	#1026
FrogMan Hattrick Moderator Join Date: Jan 2003 Location: Pintendre, Qc, Canada	There was an article about the big number of "fun runs" and how, while they were appealing to the masses, they were also showing how our society has now gone to a participation first, compete second kind of mentality. Main reason why I will probably never do one of those color runs type race. Looks more like a parade than a race. I did think about entering a race called Santa Shuffle with my son, but mostly because it was for a good cause (Salvation Army)... FM __________________ A Black Belt is a White Belt who refused to give up... follow my story: The real life story of a running frog...

10-22-2013, 03:54 PM	#1027
Umbrella High School Varsity Join Date: Mar 2013 Location: Back in the desert	You all have inspired me to get off my lazy butt and start. Right now, I can only do walks, but my medium goal is to be able to do Pat's Run in Tempe without walking. It's a 4.2 mile run, and it's usually held mid-April. There is a small track close to my house, and my first goal is to be able to run 3 laps without stopping. That works out to 0.9 miles. Since my best estimated mile is only 19:48 right now, I have a long way to go.

10-22-2013, 04:28 PM	#1030
Alan T Hall Of Famer Join Date: Dec 2002 Location: Mass.	In my area at least there are dozens of races every weekend, some are the fun run type some are for charities, some are put on by local running clubs and some by larger orgs. I haven't ever done one of those color runs but my wife has. I personally think if it gets more people out and active then great even if it is not my cup of tea. If you are struggling finding races nearby check coolrunning as they usually have tons of them listed even in the winter. __________________ Couch to ??k - From the couch to a Marathon in roughly 18 months.

10-22-2013, 04:30 PM	#1031
DanGarion Coordinator Join Date: Nov 2003 Location: The Great Northwest	I need to find the "Fat Ass" run. Only people that are fat asses can be in it. I think I'd be top 10.... j/k __________________ Los Angeles Dodgers Check out the FOFC Groups on Facebook! and Reddit! DON'T REPORT ME BRO!

10-22-2013, 04:36 PM	#1033
cuervo72 Head Coach Join Date: Dec 2002 Location: Maryland	Boo - you edited! I was just going to say how much I enjoyed the new spelling "digamam"! (But seriously - great job, FrogMan and Ben!) __________________ null

10-22-2013, 04:50 PM	#1037
AnalBumCover College Starter Join Date: Nov 2002 Location: La Mirada, CA	A new runner! {insert shameless plug} Check out the Zombies, Run! 5K trainer! {/insert} __________________ ABC's Game Giveaway list

10-22-2013, 06:02 PM	#1040
FrogMan Hattrick Moderator Join Date: Jan 2003 Location: Pintendre, Qc, Canada	Official Strava/Runkeeper Thread That's the thing. I lived in Massachusetts for 18 months and it's not comparable to what we have around here. Seriously, streets will often be reduced to barely being a car and three quarter wide, with packed sniwy ice underneath. Pretty dangerous. FM __________________ A Black Belt is a White Belt who refused to give up... follow my story: The real life story of a running frog... Last edited by FrogMan : 10-22-2013 at 06:03 PM.

10-23-2013, 09:14 AM	#1042
AnalBumCover College Starter Join Date: Nov 2002 Location: La Mirada, CA	Well, this was a nice surprise. Following a record-distance 10K run on Sunday, I thought I will go out for an easy 5K on Tuesday evening. That final mile on Sunday was a struggle, and my legs were still a little sore from the long distance. But instead, I got PRs in 1mi, 2mi, and 5K distances, negative splits, and a near-perfect run from start to finish. This was totally unplanned and unexpected, especially given the fact that I was really close to talking myself out of running last night. My 2yo daughter even told me, "No running, Daddy. No running." __________________ ABC's Game Giveaway list Last edited by AnalBumCover : 10-23-2013 at 09:15 AM.

10-25-2013, 04:07 PM	#1043
AnalBumCover College Starter Join Date: Nov 2002 Location: La Mirada, CA	double dola? Anyone else notice the Races feature under the Challenges tab? I'm not sure how new this feature is, but it looks pretty cool. For now, it's only available in the San Francisco area. There are specific routes in the area of a certain distance (5K or 10K) and you would run that route within a the race time period (looks like 4 days). You're ranked among others who run the same route. http://www.strava.com/races * Race at any time during the four-day competition window * Compete alongside friends or run it on your own * Run as many times as you want - no limit on the number of attempts __________________ ABC's Game Giveaway list

10-25-2013, 04:29 PM	#1044
FrogMan Hattrick Moderator Join Date: Jan 2003 Location: Pintendre, Qc, Canada	for a laugh, NASCAR driver Jimmie Johnson's recent 20 miler on Strava: Run Profile \| 20 miler... Done! \| Times and Records \| Strava Guy's fast on wheels or on shoes! FM __________________ A Black Belt is a White Belt who refused to give up... follow my story: The real life story of a running frog...

10-25-2013, 04:37 PM	#1045
AnalBumCover College Starter Join Date: Nov 2002 Location: La Mirada, CA	I went in expecting a left-turn-only route, and left disappointed. __________________ ABC's Game Giveaway list

10-26-2013, 06:32 AM	#1046
Ben E Lou Morgado's Favorite Forum Fascist Join Date: Oct 2000 Location: Greensboro, NC	I finished "Run Less, Run Faster" a few minutes ago, and I am PUMPED! Everything about their recommendations really does make it seem like a wonderful fit for me. My home-made HM plan had me doing essentially their three key runs every week, and interestingly enough, I found myself enjoying doing my long runs significantly faster than the McMillan-suggested paces. I did my final semi-long run (8 miles) before the HM at the pace the book suggests, and it turns out that one of the other long runs late in my process was also right around their pace before I was aware of the program. Also, their philosophy of "run in fewer races and go for optimal performance in every one of them" just resonates with my personality and makeup. Training for my first marathon commences the week of November 11th. I'd been discouraged with my post-race recovery until I realized that a big part of my issues are very likely related to the time off from strength training from the hernia. It hit me that this week's lower body strength training is the first time I've done lower body strength training with more than body weight in over TWO FREAKING MONTHS. I did weighted squats, weighted lunges, leg extensions, and hamstring curls for the first time since the mid-August diagnosis, doing a full 3-sets-of-each workout with almost as much weight as I was using before the time off. Of COURSE your legs were sore and fatigued, nitwit. FWIW, they are feeling a lot better this morning, three days removed from the aforementioned lower body workout. I suspect that I'll be fine for a long-ish (probably 8-10 miles) run today. __________________ The media don't understand the kinds of problems and pressures 54 million come wit'!

10-26-2013, 11:07 AM	#1047
AlexB Pro Starter Join Date: Nov 2004 Location: Newbury, England	Looks like i'll need to give running a break for a little while: first time in 9-10 months that i've had soreness/tenderness in my Achilles (I ruptured it Jan 2012). Back to ice and elevation for a couple of weeks before my trip to Vietnam, which is supposed to include a three day hike... Fingers crossed rest works. __________________ 'A song is a beautiful lie', Idlewild, Self Healer. When you're smiling, the whole world smiles with you. Sports!

10-26-2013, 09:04 PM	#1050
hoopsguy General Manager Join Date: Oct 2000 Location: Chicago	So, after seeing the official numbers posted from my 5K today I bested my previous 5K PR by 0.1 seconds. They recorded to 1/10 of seconds for this one, where the previous run was just to seconds. I pulled the numbers from the two races. Today I spent 2/3 of my time in Zone 5, where in the previous run I did not have a single second in Zone 5. Average heart rate was 179. I guess I feel good that I probably did not leave much of anything on the course today, but frustrated to not get the 5K time under 25:00.

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