The Work-Out Thread

[surfndestroy]

~9 miles with 4,000 feet elevation gain in 82 minutes

Still feeling sick when I got to the gym. Cranked up the incline and just gritted my teeth. Was gonna stop at 3,000 feet, but continued to 4,000. Puked a little afterward. Great run.

F you. I have my 10 mile, all uphill race tomorrow morning. 4,100 feet elevation gain. I will be absurdly happy to knock it off in 2-1/2 hours. Being 200lbs really works against me on this run. Then going to mak e my kid take me out for gluten-free beers and the Bruins game and call it Father's Day.

[nyquillyn]

~9 miles with 4,000 feet elevation gain in 82 minutes

Still feeling sick when I got to the gym. Cranked up the incline and just gritted my teeth. Was gonna stop at 3,000 feet, but continued to 4,000. Puked a little afterward. Great run.

F you. I have my 10 mile, all uphill race tomorrow morning. 4,100 feet elevation gain. I will be absurdly happy to knock it off in 2-1/2 hours. Being 200lbs really works against me on this run. Then going to mak e my kid take me out for gluten-free beers and the Bruins game and call it Father's Day.

Take it easy at the start. Before my last uphill marathon, I drove the course and it freaked me out. I ended up doing well because I went out ultraconservative and had energy to burn at the end while everyone else was dying. Good luck, sir!

[surfndestroy]

I did this one two years ago

~9 miles with 4,000 feet elevation gain in 82 minutes

Still feeling sick when I got to the gym. Cranked up the incline and just gritted my teeth. Was gonna stop at 3,000 feet, but continued to 4,000. Puked a little afterward. Great run.

F you. I have my 10 mile, all uphill race tomorrow morning. 4,100 feet elevation gain. I will be absurdly happy to knock it off in 2-1/2 hours. Being 200lbs really works against me on this run. Then going to mak e my kid take me out for gluten-free beers and the Bruins game and call it Father's Day.

Take it easy at the start. Before my last uphill marathon, I drove the course and it freaked me out. I ended up doing well because I went out ultraconservative and had energy to burn at the end while everyone else was dying. Good luck, sir!

I did this one two years. The first 6 miles is not too bad, maybe 2,000 feet gained and is on a running trail. Then you hit a hiking trail called the Grouse Grind, and a grind it is. Two miles with about 1,200 feet elevation. This gets you to the base of the ski hill and the killer part, one mile and 900 feet elevation gain then a mile back to the chalet.

Two years ago I was 98 out of 101 men in my age group and two didn't finish. I am not racing to compete, purely to complete. I think you'd love this run. A lot of extremely fit runners.

[surfndestroy]

Take it easy at the start. Before my last uphill marathon, I drove the course and it freaked me out. I ended up doing well because I went out ultraconservative and had energy to burn at the end while everyone else was dying. Good luck, sir!

I think I'd like to try that uphill 10k. I like a challenge even if it kicks the crap out of me.

[nyquillyn]

I did this one two years ago

~9 miles with 4,000 feet elevation gain in 82 minutes

Still feeling sick when I got to the gym. Cranked up the incline and just gritted my teeth. Was gonna stop at 3,000 feet, but continued to 4,000. Puked a little afterward. Great run.

F you. I have my 10 mile, all uphill race tomorrow morning. 4,100 feet elevation gain. I will be absurdly happy to knock it off in 2-1/2 hours. Being 200lbs really works against me on this run. Then going to mak e my kid take me out for gluten-free beers and the Bruins game and call it Father's Day.

Take it easy at the start. Before my last uphill marathon, I drove the course and it freaked me out. I ended up doing well because I went out ultraconservative and had energy to burn at the end while everyone else was dying. Good luck, sir!

I did this one two years. The first 6 miles is not too bad, maybe 2,000 feet gained and is on a running trail. Then you hit a hiking trail called the Grouse Grind, and a grind it is. Two miles with about 1,200 feet elevation. This gets you to the base of the ski hill and the killer part, one mile and 900 feet elevation gain then a mile back to the chalet.

Two years ago I was 98 out of 101 men in my age group and two didn't finish. I am not racing to compete, purely to complete. I think you'd love this run. A lot of extremely fit runners.

That race does sound fun.

I keep on my toes as much as possible and crank up my leg turnover. I try to keep a steady rhythm and often repeat a phrase either in my head or out loud. I also look ahead of me. I think a lot of people end up looking down at their feet and they end up get down on themselves because of how slow they are moving, not realizing that everyone's moving at half-speed. Also pay attention to course and stick to the tangents.

[surfndestroy]

I keep on my toes as much as possible and crank up my leg turnover. I try to keep a steady rhythm and often repeat a phrase either in my head or out loud. I also look ahead of me. I think a lot of people end up looking down at their feet and they end up get down on themselves because of how slow they are moving, not realizing that everyone's moving at half-speed. Also pay attention to course and stick to the tangents.

I will just plod along on this one. I have a buddy who likes challenging hinself and we were comparing the mental game we play with ourselves and we were surprised how much we differ. I'll get mad at myself to push myself harder. He's all about looking around and going "well if they can do it, I can do it better". I will have my ipod on listening to a mix of Blue Rodeo and Bob Marley. Music to take me to a happy place.

When's your rim to rim excursion?

[nyquillyn]

When's your rim to rim excursion?

Sunday. Although I'm contemplating doing it tomorrow. I'll see how I feel after 5+ hours of driving. I'm also contemplating making it rim-to-rim-to-rim, but I'd have to feel awfully good when I got to the North Rim.

[surfndestroy]

When's your rim to rim excursion?

Sunday. Although I'm contemplating doing it tomorrow. I'll see how I feel after 5+ hours of driving.

Good luck and kick some ass.

[broken iris]

Do you guys have jobs? Between 50/week, commuting, and the kid, I barely have time to eat, much less run regularly.

[Peeps]

245 for 5 reps

[surfndestroy]

245 for 5 reps

That's getting strong. Are your shoulders getting the attention they should? You should be able to military press at least 50% of what you press.

[surfndestroy]

Do you guys have jobs? Between 50/week, commuting, and the kid, I barely have time to eat, much less run regularly.

I haven't run since May 5th but I bike just about everyday. I just like a challenge. I'm 48, it's nice knowing I can still push myself even if it's at a former shadow of abilities.

[nyquillyn]

Do you guys have jobs? Between 50/week, commuting, and the kid, I barely have time to eat, much less run regularly.

Job. 3 kids and a wife. Yard work.

Running keeps me sane. I'd probably be addicted to something else if it wasn't running.

[E.H. Ruddock]

10 miles in 75 minutes

Skipped the barefoot run yesterday as my legs were still pretty wasted from the 23 the day before and it was hot as fuck. Hit the canal after dark tonight and ran into a pack of wannabe gangbangers near my turnaround. They were walking 6 abreast and taking up the entire width of the canal path. I said, "excuse me" to no avail. I said, "excuse me" again and nothing. I squeezed between two of the douche bags, making sure to wipe a nice amount of sweat on one dude's arm. He said, "What the fuck!" I ran on and then realized I would have to face them again because my turnaround was coming up and I sure as fuck wasn't gonna alter my route to avoid these pussies. I turned around and was certain it would be ugly when I passed them again. As I approached all but the one dude I wiped sweat on cleared a path for me. I kinda did some mental evaluation and realized most of these kids were probably misguided Mormon youths and I didn't really have to worry about a gun. The dude crouched down like he was waiting to tackle me. As I got closer, I cocked my head back and unleashed a Texas-sized snot rocket that landed squarely in his face. He covered his face and bent down and as I passed, I gave him a shove to the ground (although I contemplated punching him in the back of the head). I picked up my pace just in case, but I heard his friends laughing at him and figured he had learned a lesson. I kinda kept an eye out for cars following me for the rest of the way home. All and all, an eventful run.
After I showered I wondered if I had done the right thing. He could have just been kidding and maybe was gonna get out of my way at the last second. I felt a little guilty as these were clearly just 16- and 17-year-olds fucking around. But a few of them were pretty big dudes who could have fucked me up. Pretty sure I did the right thing and I'm glad I didn't punch the guy.

I'm feeling pretty damn guilty about this. I should have just ran around them initially.

I love this story.

[surfndestroy]

T2B - Took your advice and had such a good time. During the first 10 k trail run I started out slower like you said and that made me remember how much fun I have in the woods. I was pulling out airplane wings in every big corner and getting big air on every big step down. Chatted with every person I passed and tried to make them laugh. Probably looked like an idiot but had me a real good time. Sore as hell but beered up. Thanks.

[Rangi Guy]

245 for 5 reps

That's getting strong. Are your shoulders getting the attention they should? You should be able to military press at least 50% of what you press.

I think that's where I went wrong, focused too much on the press - got up to doing 110kg press for 8 reps before my shoulder gave out. Turned out to be one of my back muscles not getting the attention it needed

[verb_to_trust]

Had a nice run this afternoon. June has been a beautiful, if slightly wet month in Illinois. Had some health issues in March and April but i'm getting back into the swing of things with regular running and soccer twice a week. I do need to burn a little bit of belly fat from my hiatus however. I've never been shredded or anything but I was pretty toned up back in February. Maybe I should start planking with you guys...

[nyquillyn]

5:06. Things were amazing until about 3 miles from the North Rim, then it all went to shit. Really should have been a 4:30. Details and pics to come.

[verb_to_trust]

5:06. Things were amazing until about 3 miles from the North Rim, then it all went to shit. Really should have been a 4:30. Details and pics to come.

Posting pics of the gang bangers you beat up might not be a smart move, man...

[nyquillyn]

21 miles with 12,000 elevation change in 5:06 (South Rim to North Rim at Grand Canyon)

I changed my original plans and decided to pick up the pace for the run. In the 10 days since I last checked the weather, the forecast for Phantom Ranch (the bottom of the Canyon) had ballooned to 105 for Sunday. I also felt pretty damn good and my carbo-load was great. I packed in more than 4,000 calories a day with at least 80% from carbs.
I left at 5:30 and pretty much killed it from the get-go. I only stopped for one pic on my decent. Passed about 40 people on the trail. Most seemed to want to talk despite the fact I was screaming downhill. I hit a gel at 45 minutes, then ran into the mule train right before the bridge tunnel. I walked behind them for 5 minutes before they noticed me, eventual we came to a spot with enough space to walk slowly around them. Hit Phantom Ranch in 1:01.
After 2 minutes to refill one of my handhelds I set back off. I was surprise to see at the next mile marker that the North Rim was only 13.4 miles from Phantom Ranch. I had it in my head it was 15+ miles. This stretch sees a lot of rolling hill on a gradual incline, so my pace fell off, but I was still hoofing along at a decent clip. I saw a couple of King Snakes in this section. I hit another gel at 1:30. The rolling hills started to get to me a bit and I got the beginnings of cramp in my right quad. I convinced myself that the cramp wasn't going to be bad. It was merely the aftermath of slamming down the South Kaibab mixed with the lactic acid that my compression socks were sending up from my calves. I pounded the water. Hit Cottonwood Campgrounds at 2:10. Pissed, refilled a water bottle, then I was on my way.
I kinda forgot the Pump House is so close to Cottonwood, so I was shocked to get there in 2:28. I spend 5 minutes getting water and doing the math in my head. I had 5.5 miles and about 4,500 feet of vert left. I knew that realistically that was gonna be at least an hour and a half. Still, considering the FKT (Fastest Known Time) for this course is just over 3 hours, I'd take a 4-hour finish.
About 30 minutes into the run up things started going south. My right quad was getting worse with every step and I was getting light-headed. I realized pretty quickly that I wasn't eating enough AND I had actually drank too much water. I regretted not taking salt tabs with me, because my electrolytes were clearly all fucked up. I quickly downed 2 gels and that seemed to right the ship. I started a 10 minute/3 minute run-walk combo at this point in a effort to save my quad.
I hit Roaring Springs at 3:20. It took me about 50 minutes to go 2.5 miles. Needless to say a 4-hour finish was out of the question. But in all honesty, I was in pretty bad shape and it was now getting pretty hot. I was kinda in survival mode.
The running stopped all together and I was essentially just power hiking. I could feel the energy slipping away and I again pounded 2 gels, but they didn't last long because I started puking a little while later. It was all water. My quad was now more painful than anything I had experienced during my running "career".
I trudged along and don't think anyone would mistake what I was doing for a "power hike". I ran into a park volunteer who was helping someone who was in really bad shape. I would normally see if there was anything I could do, but honestly I was kinda scared about finishing this myself. I just kinda grunted at both of them.
Made it over the bridge and through the Supai Tunnel in 4:04. Supai was 1.7 miles from the top, so I had gone just 1.3 miles in 44 minutes. Fuck this sucked! I refilled my bottle and continued with the death march.
The rest is a total fucking blur. I pretty much faded in and out for the rest of the way, making frequent stops. I snapped to near the top when someone told me the trailhead was about a tenth of mile ahead.
Finished in 5:06. Took me an hour and 2 minutes to "hike" the final 1.7 miles.
The worst running experience of my life. I'm gonna stick to road marathons for awhile.