EPT@ luckyfool Sup man, its been a while. I think I met you once pre blizzcon Anaheim, cool to see old faces still around unless that wasn't you in which case I'm sorry.
Running/Cycling Thread - 2015 Edition - Page 8
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atombombforpeace
United States408 Posts
@ luckyfool Sup man, its been a while. I think I met you once pre blizzcon Anaheim, cool to see old faces still around unless that wasn't you in which case I'm sorry. | ||
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L_Master
United States8017 Posts
Then I'll start one running workout a week through March till our weekly hill climb TT series ends, then 2 running workouts per week through April as a little prep for Bolder Boulder. Race Calendar likely looks like this: April 4 - Nielson 2M April 11th - UCCS's Bash the Bluffs 5k May 2 - Nielson 2M May 16th - Colfax 5k OR Run to The Shrine, I'd rather race run to the shrine for some hill practice and absurd price of colfax, but I may not have the A wave qualifier out of the way yet for BB and be in need of a nice flatter race. May 25 - Bolder Boulder | ||
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Bonham
Canada655 Posts
In all seriousness, what will you look to run for 2M? Is that on a track? What's the A standard for BB? On an unrelated note, does anyone have experience with Plantar Fasciitis? Felt a bit under my left heel at the track yesterday. I suspect my new shoes are to blame. I've started stretching and icing it, and I'm optimistic at this point it won't impact my training any, but I'm still curious to hear about anyone else's experience with this chronic runner's ailment. So, have you had it? If so, how did it develop? What did you do to treat it? How long did it last? | ||
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L_Master
United States8017 Posts
 As for what I am looking for, no idea really. Depends how much the continuing weight loss helps (and it is helping in a MASSIVE way right now) and how much getting some running workouts gets me feeling quicker. Under 12 would be my April goal as of now, weight loss/workouts could change that dramatically though. Bolder Boulder is the massive 10k race in Colorado (60000 people) and is divided into a bunch of waves from like A to BC or something like that. A wave is those than have a 38:00 10k time or equivalent within the last year. I need 11:20 for the 2M, or 18:20 5k to get in that. No goal in mind for BB yet, too much unknown about how weight loss and training will impact where I am at. At current fitness I'd be shooting for sub 40, but hope to be talking much faster by the time the race comes along. | ||
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mtmentat
United States142 Posts
I have a friend up here who's just a few seconds out on every 5k/4Mile he's raced recently, very frustrating but it has made him buckle down and his training has gotten way better. Race Calendar for me is also getting moderately well populated: April 26 - Canine Classic - 5k (friend's birthday race, same friend above's likely last chance to get A wave). May 25 - Bolder Boulder - 10k road (may have to be a conservative race, as my year's headliner, the Dirty 30, is right around the corner) May 30 - Dirty 30 - 50k trail June 13 - Mt. Evans Ascent - 14.5 mile high altitude road July 18 - Aspen Power of Four 22k - trail August 22 - Fort Collins Peach Festival - 5k speed throw-down pride race September - Rattlesnake Ramble - 4 mile trail sprint September - Neder Nederland - 10K road race (if they get the race organized this year) I'm currently looking around for perhaps one more medium length trail run in October to finish out the racing year. Life, work, have been really busy, but the training is starting just now to pick up well for the Dirty 30, and I'm starting to get pumped for a good year of racing without injuries. | ||
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mtmentat
United States142 Posts
On March 06 2015 23:04 Bonham wrote: + Show Spoiler + Looks awesome, L_Master! Glad to see you coming back to running. You've been too long away on that silly wheeled sport. :p In all seriousness, what will you look to run for 2M? Is that on a track? What's the A standard for BB? On an unrelated note, does anyone have experience with Plantar Fasciitis? Felt a bit under my left heel at the track yesterday. I suspect my new shoes are to blame. I've started stretching and icing it, and I'm optimistic at this point it won't impact my training any, but I'm still curious to hear about anyone else's experience with this chronic runner's ailment. So, have you had it? If so, how did it develop? What did you do to treat it? How long did it last? I've actually struggled with this a bit, too, since coming back from last year's Achilles injury. I didn't go to a doctor, but just did a lot of stretching and tried to spend less time standing around on hard surfaces (seemed to be inflaming it). I do a lot of hobby and cooking - so getting an anti-fatigue mat to stand on when I was working on a project was a nice thing. I also started wearing my hiking/backpacking boots around on a more regular basis. I have a theory that the more support you can give your feet and legs off the track, the more quickly they'll repair themselves, and so far I think it's working okay. I look like a dolt, but feel better for it. | ||
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Bonham
Canada655 Posts
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Meat
Netherlands3751 Posts
On January 03 2015 20:46 Meat wrote: Got a half marathon coming up in 64 days. Right now I run about 50 minutes @ 11km/h with 2 training days a week. Probably need to add an extra training day. Will miss more than a week due to wintersports as well. Update: Was progressing alright but then I got some issues with my calves about 3,5 weeks ago (the soleus muscle from what I understand) after doing some speedwork. Realized I was using terrible (non-running) shoes so got my really old worn-out Asics back. Didn't want new shoes so close to the race so just got some new soles and proper socks. Recovery started about 2 weeks back. So after that I only had 1 decent training with 15km. Weather was really good, probably around 15'C with some sun. First 5km was easy, I started somewhere in the front between all the much faster runners so everyone was passing me. Arrived in 27 minutes at the 5km point. Between 5 and 10 I started getting blisters and slowed down a bit. 57 minutes for the 10km mark. The 10 to 15 was pretty easy, felt good besides the blisters getting worse. At 15km there was a small clim, took a lot of energy. The 17 to 19.5 were tough as hell. Made a nice sprint the last 100 or 200 meters passing a lot of people. My goal was to arrive around 2:15:00 but I arrived in 2:02:26, so I'm very pleased with the result. Never ran so far, was lacking training and my 10km+ runs were always around 6:30 / km. Guess the athmosphere and starting in front helps a ton. Now going to train for < 2:00:00 | ||
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mtmentat
United States142 Posts
On March 08 2015 06:14 Bonham wrote: Thanks for the perspective, mtmentat. What stretches did you do? I've found it feels good when I stand on a big book or the edge of a chair and curl my toes around the edge repeatedly. I've had less luck with the "pull on your toe" stretches. What worked for you? Probably more aptly described as heavy massage and then the "pull on your toes" stretch. Compressing and then stretching the area just in front of my heel (side-to-side, at first, trying to spread the foot apart back there, and then back-to-front) felt really good every time. Sorry to see the aborted long run! Hope this gets sorted out soon; do you have a physio that you might schedule an appointment with? | ||
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L_Master
United States8017 Posts
On March 09 2015 06:20 Meat wrote: Update: Was progressing alright but then I got some issues with my calves about 3,5 weeks ago (the soleus muscle from what I understand) after doing some speedwork. Realized I was using terrible (non-running) shoes so got my really old worn-out Asics back. Didn't want new shoes so close to the race so just got some new soles and proper socks. Recovery started about 2 weeks back. So after that I only had 1 decent training with 15km. Weather was really good, probably around 15'C with some sun. First 5km was easy, I started somewhere in the front between all the much faster runners so everyone was passing me. Arrived in 27 minutes at the 5km point. Between 5 and 10 I started getting blisters and slowed down a bit. 57 minutes for the 10km mark. The 10 to 15 was pretty easy, felt good besides the blisters getting worse. At 15km there was a small clim, took a lot of energy. The 17 to 19.5 were tough as hell. Made a nice sprint the last 100 or 200 meters passing a lot of people. My goal was to arrive around 2:15:00 but I arrived in 2:02:26, so I'm very pleased with the result. Never ran so far, was lacking training and my 10km+ runs were always around 6:30 / km. Guess the athmosphere and starting in front helps a ton. Now going to train for < 2:00:00 Nice stuff! That's a pretty solid run for curtailed training. Given the circumstances under which you ran the race shooting for sub 1:50 would probably be a more meaningful goal. No way you don't smash 2:00 if you stay healthy | ||
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Bonham
Canada655 Posts
On March 09 2015 06:43 mtmentat wrote: Probably more aptly described as heavy massage and then the "pull on your toes" stretch. Compressing and then stretching the area just in front of my heel (side-to-side, at first, trying to spread the foot apart back there, and then back-to-front) felt really good every time. Sorry to see the aborted long run! Hope this gets sorted out soon; do you have a physio that you might schedule an appointment with? At the risk of sounding like a politician, I'm cautiously optimistic at this point. I first felt it on Thursday, and the ice/stretching routine seems to be making it manageable so far. I'm going to get physio ASAP, though, which will hopefully be this week or next at the very latest. Thanks again for the feedback! | ||
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Meat
Netherlands3751 Posts
On March 09 2015 12:12 L_Master wrote: Nice stuff! That's a pretty solid run for curtailed training. Given the circumstances under which you ran the race shooting for sub 1:50 would probably be a more meaningful goal. No way you don't smash 2:00 if you stay healthy Maybe I can aim for a bit faster, today I aim at walking stairs again :D Did some calculations on the 1:50 mark and that seems so hard to me. 1:55:00 is more realistic but then again it depends on when my next race is. Probably will do some smaller 10k races to work on speed first. | ||
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L_Master
United States8017 Posts
On March 09 2015 19:03 Meat wrote: Maybe I can aim for a bit faster, today I aim at walking stairs again :D Did some calculations on the 1:50 mark and that seems so hard to me. 1:55:00 is more realistic but then again it depends on when my next race is. Probably will do some smaller 10k races to work on speed first. It should seem hard. I can't guarantee you'll get there, but if you put together a nice training cycle with some solid workouts you'll be shocked by how much faster you get. 1:55 is probably the realistic goal based on where you are right now, but in two or three months I wouldn't be at all surprised to see you eyeing 1:50 or quicker | ||
dravernor
Netherlands6178 Posts
Last night I made myself go to bed at 11pm and I forced myself up this morning to run. I ran my best time so far on that route! And resultingly I felt better all day and ate better all day too. | ||
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Bonham
Canada655 Posts
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L_Master
United States8017 Posts
320W for 20 minutes tonight, with questionable starting pacing (345W for first 5 mins). Only about 20s down from one of the best riders in my city, as well as the 4x Czech National Junior champion. 5.5 w/kg for 20 mins as an end of summer goal is now very realistic. To put how crazy this feels to me if I pull it off, it's probably comparable to going from 19:00 5k shape to low/mid 14 5k shape in 8 months time. | ||
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Jetaap
France4814 Posts
I already had similar issues with knee pains after a long period of inactivity, and usually it gets better as I get into shape. I have until july to get in semi decent shape for my triathlon . | ||
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Bonham
Canada655 Posts
On March 12 2015 13:03 L_Master wrote: This winter build has been unreal. I mean seriously fantasy level shit. 320W for 20 minutes tonight, with questionable starting pacing (345W for first 5 mins). Only about 20s down from one of the best riders in my city, as well as the 4x Czech National Junior champion. 5.5 w/kg for 20 mins as an end of summer goal is now very realistic. To put how crazy this feels to me if I pull it off, it's probably comparable to going from 19:00 5k shape to low/mid 14 5k shape in 8 months time. Whoo, go L_Master! Any idea what's behind this mysterious improvement? EPO, perhaps? As for me, I'm looking to build a bit more volume into my training starting next week with a few easy doubles. I think the track stuff has been improving my raw speed a little bit. I did a 4x1k workout at 5k pace that had me running around 15:15-15:30, which feels about right to me. (4 mins of rest between reps, but the whole thing was done after three pretty good hill reps in the same workout.) It feels like I've got a pretty narrow range right now. I can cruise around 3:30/km for a tempo pretty comfortably, assuming good footing and a reasonably flat course, but if you ask me to run something shorter like an 800 rep I can't go too far below 3:00/km. For the distances I'm racing I don't really need to worry about going faster than that, but it's still weird to notice the way my body has adapted to marathoning over running a fast 3000m or what have you. My main worry is still my feet. The PF feels pretty manageable, but it's hanging around and that makes me a bit nervous. Going to tweak some of the strengthening exercises this weekend and try to be more diligent about icing. | ||
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L_Master
United States8017 Posts
Wierd feeling. In running even if you have a bad day shit still hurts. Today I just couldn't get up there and hammer, every time I tried to get into a harder gear my legs pretty much just gave me a big ole "nawp" and felt awful. Didn't feel any real fatigue after the race either. All that said, pretty sure I was still 2nd or 3rd, so not a terrible debut, and I've still done 320W for 20 min in training, so I kno the fitness is there. This summer is going to be AWESOME! Now to start working in some running stuff for BB in May. I've got some worked to do to not get spanked by my local running teamamates/partners. One guy just broke 18:00 for the first time with 17:35, another just went from 20:14 to 18:39, and two other guys ran 18:2x off of just base work. Gonna be tough to not get spanked at BB 10k  | ||
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Mikau
Netherlands1446 Posts
Going out for my first run of the year now. edit: That went better than expected. Used the same practice program (Start to Run by Belgian runner Evy Gruyaert) I used to work up to 5k originally. Thought I'd have to start with week 1, but started week 5 and completed the run without too much trouble. Think 5k isn't too far off after all. | ||
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