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On July 05 2014 09:50 berated- wrote:Show nested quote +On July 05 2014 08:16 L_Master wrote:On July 05 2014 08:10 Bonham wrote:
Nice moves, Don_Julio! Hills are the worst.
L_Master, you'll have to forgive my ignorance: what distance was this 24:27? 4 miles. It's common around here anyway because of the 4th. That and 4K races! Oh as a fun little aside the lifetime score now stands at L_ Master 1 - 0 Frank Shorter  + Show Spoiler + Hold that record proudly! I beat Jager my senior year cross country at conference... he might have been a freshman, and now is the american record holder in the steeple..but still! Nice run.
Haha wow that's actually kinda crazy, and a much more even MU than 66 vs 24
What times did you guys run then?
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On July 05 2014 10:36 L_Master wrote:Show nested quote +On July 05 2014 09:50 berated- wrote:On July 05 2014 08:16 L_Master wrote:On July 05 2014 08:10 Bonham wrote:
Nice moves, Don_Julio! Hills are the worst.
L_Master, you'll have to forgive my ignorance: what distance was this 24:27? 4 miles. It's common around here anyway because of the 4th. That and 4K races! Oh as a fun little aside the lifetime score now stands at L_ Master 1 - 0 Frank Shorter + Show Spoiler + Hold that record proudly! I beat Jager my senior year cross country at conference... he might have been a freshman, and now is the american record holder in the steeple..but still! Nice run. Haha wow that's actually kinda crazy, and a much more even MU than 66 vs 24 What times did you guys run then?
I can't find results online, but I think something in the 16:xxs for 3mi. That's all glory day stuff, no where near that now.
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This is all totally amazing. Shorter and Jager ain't got nothing on TL!
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Asbel Kiprop is such a badass. Comes down to 800 and rolls Amos in a cool 1:43.3 world lead.
I'm still not sure if he can challenge Hicham's 3:26.00, but that's going to be all kinds of fun to watch at Monaco DL coming up.
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I managed this week's big test, another 32k long run, with some encouraging results. Trotted through the first 15.5k at 4:25/km, then hit the next 16k (that's 10 miles to you imperial types) in 58:27. This is just faster than goal race pace.
I find this especially heartening for two reasons. One: it's my first successful stretch of running goal race pace for more than 5k. Two: this was a challenging week. It got quite hot (by Albertan standards, anyway) and some of my workouts went very badly as a result.
Secret bonus third reason: I ate all 12 gummie bears this time and didn't puke! Progress.
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How do you guys deal with your legs not being able to keep up with the rest of your body? I personally feel like (cardiovascularly) I could go quite a bit further, but there's always some part of my legs that won't keep up. Shin splints, runner's knee, sore feet, sore calves, etc. I am fairly new to running, so does this go away with time, or am I just doing too much too fast (4 days a week, currently at 5kish distances)? How can I go about constructing a running schedule if I do not know when and where my legs will give up next (every plan I've made so far I've been forced to abort)? I'm not covering much distance, so I doubt it's excessive mileage. I just get down when I know I'm ready to keep going, but out of the blue something in my legs just says "no."
I am super excited to improve, I really hope to be able to run something like a marathon someday (currently working towards a reasonably paced 10k)! I just need to get past these nub stages. Thanks TL.
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Bonham, nice running...and gummy bear eating
I feel your pain on the heat, it's been hot here too. 98 for the high today! Really saps the energy...and if you don't get out of it the recovery as well.
PS: why gummy bears of all things, seems like a strange food to take in. Simple sugars I guess but seems hard to chew/digest
PPS: 16k in 58:27 is disgusting XD
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mtmentat - Since I can stalk you on strava, I'm able to see that many of your general mileage runs are pretty good cruisin, often well below 7 flat pace. Are you in solid 16:xx shape or better, or just have a preference for hammering easy days?
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Flying Potato - Mileage shouldn't be an issue, no. In fact mileage is rarely the culprit unless you really made a significant jump way to quick for your body.
It's important to be able to distinguish sore from sore and sore from "aw shit, this is an injury coming on". If you are just sore, you can run through that no problem. If it's an injury coming on, then generally you don't want to. Rule of thumb is if you have injury type pain you can try to run...if it gets better as the run goes on, train on! If it remains or worsens, quit running for the day, ice, and take a day or two off.
The nagging stuff will pass with time, but if you are training well there is always the specter of possible injury lurking around. The other thing to check is your pace. At this stage in your running your runs should be EASY. Almost "this is so easy I'm not getting a workout" easy. If you have weight to lose, losing weight will help as well since it reduces the impact forces.
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On July 07 2014 13:58 L_Master wrote:
PS: why gummy bears of all things, seems like a strange food to take in. Simple sugars I guess but seems hard to chew/digest
It's because that's what will be available as the on-course food at the Portland Marathon. I often have difficulties with eating during long runs, so this cycle I am trying to not only practice getting calories in mid-workout but getting my body used to the exact kind of food that will be on the course.
(Plus they are way cheaper than gels :p)
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Man being out of shape and not really being used to that anymore has to be one of the worst feelings. My body does not do what I expect anymore. (I just wanted to QQ a bit :D )
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On July 07 2014 13:58 L_Master wrote:
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mtmentat - Since I can stalk you on strava, I'm able to see that many of your general mileage runs are pretty good cruisin, often well below 7 flat pace. Are you in solid 16:xx shape or better, or just have a preference for hammering easy days?
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I have a bad habit of going a bit too hard/fast during general mileage runs. 7min/mile just seems like a sweet spot for me. I've been trying to focus on breathing easier, slowing down a little bit on mileage-building runs. There's no reason to push it on these, especially with the heat and the potential for an Achilles flare-up. You spotted it: I'm definitely not in solid shape (probably high 17+ 5k on a good day).
Shit is getting real, though, as I'm slated for another hill climb in a month (La Luz Trail Run). Making that goal is probably going to be harder than my Mt Evans goal was, and so I'm going to be buckling down on diet and training to hopefully be at my best.
Speaking of Strava: TL Runner's Club?
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On July 08 2014 06:44 mtmentat wrote:Show nested quote +On July 07 2014 13:58 L_Master wrote:
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mtmentat - Since I can stalk you on strava, I'm able to see that many of your general mileage runs are pretty good cruisin, often well below 7 flat pace. Are you in solid 16:xx shape or better, or just have a preference for hammering easy days?
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I have a bad habit of going a bit too hard/fast during general mileage runs. 7min/mile just seems like a sweet spot for me. I've been trying to focus on breathing easier, slowing down a little bit on mileage-building runs. There's no reason to push it on these, especially with the heat and the potential for an Achilles flare-up. You spotted it: I'm definitely not in solid shape (probably high 17+ 5k on a good day). Shit is getting real, though, as I'm slated for another hill climb in a month (La Luz Trail Run). Making that goal is probably going to be harder than my Mt Evans goal was, and so I'm going to be buckling down on diet and training to hopefully be at my best. Speaking of Strava: TL Runner's Club?
That actually sounds like a cool idea, and if we could get a few more of you guys using Strava it would be fun to see what everyone is up to.
As for the easy run thing, I've seen the aggressive approach to easy runs work well for some guys, especially in just base phases. Not so much when coupled with harder training closer to race season. Other types can't do it at all.
I'd imagine 7 flat pace doesn't feel hard to you, but probably isn't quite easy either unless you're really on. General tables like Daniels, or Canova/AlSal's opinion of easy day pace(5k + 1:30-1:45 per mile) has always felt about right to me with Daniels VDOT being the conservative end, and 5k + 1:30 being the quicker end, though on a really good day I could probably run within a minute per mile of 5k pace and feel like I'm cruising nicely.
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Made a team-liquid Strava club: http://www.strava.com/clubs/100400
If you guys don't use Strava, I rather recommend trying it. It keeps everything together nicely, gives mile by mile splits, and gives a nice elevation readout as soon as you finish your run/ride.
Not to mention it has the little competitive feature of segments if you want to test yourself against other runners/cyclist over a certain section of ground.
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Just joined the Strava club. Yeehaw!
Also, ice baths are amazing. Hit one up yesterday after my long run, and felt good enough in my afternoon run today that I decided to race a popular marked mile around here. I clocked a 4:53!
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On July 05 2014 13:27 Bonham wrote:
This is all totally amazing. Shorter and Jager ain't got nothing on TL!
Hehehe, my own [extemely dubious] claim to fame is having finished ahead of Naoko Takahashi (women's Gold in Marathon, 2000 Sydney Olympics) in a local 10K in 2012. 
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On July 08 2014 09:26 Bonham wrote:
Just joined the Strava club. Yeehaw!
Also, ice baths are amazing. Hit one up yesterday after my long run, and felt good enough in my afternoon run today that I decided to race a popular marked mile around here. I clocked a 4:53!
Awesome!
Of course you've both pushed me down to the very depths of the club leader board... ....which is great inspiration to get some better miles in!
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Well, in your defence, it's a pretty short leader board. You're still in the bronze position!
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I've been on Strava for a while, but I don't think I've logged a single run on there yet lol. Looks like now I have motivation to start using it haha! Joined the group.
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My music pouch is only big enough for a tiny mp3 player, so I can't strava with mah phone D:
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yeah I rarely run with my phone, I just got one of those arm band thingys though so I might start using it and see how it goes.
Otherwise I think they have a way to sync your Garmin with the site.
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On July 08 2014 10:07 Bonham wrote:
Well, in your defence, it's a pretty short leader board. You're still in the bronze position!
Are you L.K.?
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EPT![[image loading]](http://i.imgur.com/AQUUL68.jpg)
