The Work-Out Thread

[nyquillyn]

I'm gonna stick to road marathons for awhile.

I take this back. As a matter of fact, I think I'm gonna go back to the Canyon in October. I think I can go sub-4.

[nyquillyn]

10 miles in 78 minutes

Back to the treadmill. 8-minute miles, then kicked it up for the last 3 miles. Sat in a disgusting bucket of swirling filth afterward to help with sore muscles.

[nyquillyn]

I don't usually spend a ton of money on running gear, but my wife bought me some of Columbia's Omni-Freeze Zero gear (singlet, shorts and hat) for Father's Day. Stuff's amazing. As soon as it gets wet, it cools down significantly. I also have a set of Under Armor's Heat gear and the Omni-Freeze stuff kills it. Pretty expensive, but it's a worthy investment for anyone who runs in heat.

[Peeps]

i try not to run when horny

[surfndestroy]

I don't usually spend a ton of money on running gear, but my wife bought me some of Columbia's Omni-Freeze Zero gear (singlet, shorts and hat) for Father's Day. Stuff's amazing. As soon as it gets wet, it cools down significantly. I also have a set of Under Armor's Heat gear and the Omni-Freeze stuff kills it. Pretty expensive, but it's a worthy investment for anyone who runs in heat.

I just got an omni-freeze top at the last run I did. Like it so far. I get a bunch of this stuff free from work if I'm willing to have our company name put on it. Pretty generous company in that way. For my bike ride, company's paying half the cost plus throwing in a biking kit worth about $250.

[nyquillyn]

i try not to run when horny

OK, maybe I should have said "... for anyone who runs when it's hot out."
But seriously, you should run when horny. You'll kill whatever work-out you're doing.

[warehouse]

i try not to run when horny

OK, maybe I should have said "... for anyone who runs when it's hot out."
But seriously, you should run when horny. You'll kill whatever work-out you're doing.

id suggest doing some forearm exercises

[BDB]

ran on Wed in Albq, wow the elevation was brutal on my lungs.

Today back home and had a sub-par 5 miler in the morning, but at least i was able to breathe.
hope to hit the sled hill on saturday morning.

[Biff Pocoroba]

Got in a solid but not great workout last night. It had only been a couple days since the one before but I felt like it had been a week.

[broken iris]

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.

unbelievable--wow

No kidding. That is a hell of an accomplishment.

[nyquillyn]

Thanks, broken iris!

[Dev]

went for a run and got home to find out the fucking water was turned off. ran to a friends and showered....

also i tried to do push ups after the run and did like 2 before collapsing. had no idea a run would drain my upper body strength.

I tried to ask this once before, but I don't know what to aspire to in regards to my endurance. 11 miles an hour seems excessive. what is like a good average heathiness goal? (for running)

[nyquillyn]

I tried to ask this once before, but I don't know what to aspire to in regards to my endurance. 11 miles an hour seems excessive. what is like a good average heathiness goal? (for running)

Yes, 11 miles an hour would be excessive and very impressive.

I would suggest 5 or 6 miles 3 times a week. If you enjoy it and want more, increase the mileage. I would also suggest finding a trail to run. The key is to find out what distance and surface you enjoy.
I personally try to do at least 3 10-mile runs a week. That's kinda "maintenance level" running for me and keeps me within striking distance for races and other challenges that pop up.

[BDB]

had a real good 5 mi run this afternoon in the light rain. started great. Last 2 miles wind kicked up big time and dragged. finished in 45 min flat. would like to get to sub 45 min for 5 mi consistently.

i ran 3 days in a row, think im having a beer or two tonight and taking tomorrow off.

[BDB]

and i really love the garmin 110. i am paying much more attention to my pace and overall performance instead of just running and then gauging how i feel afterward.

i like the website to track too. i have a goal to run 90 miles by July 13. i am at 23 to date.

[nyquillyn]

10 miles in 75 minutes

Left work early and hit the gym. Legs are now fully recovered from the Canyon run, but decided to take it easy anyway. Felt solid and just cruised the entire way. Did some planks and push-ups afterward, then hit the sauna. Nice mellow run and work-out.

[daft twat]

if you look back earlier in this thread (feb. or march), I said I was going to run my first marathon june 22nd in Duluth. I started training hard and hurt myself almost immediately (shin splints that made walking painful). I dialed it back and hoped with the coming of spring, I'd be running outside. spring never really came, and I got outside quite late. 7 or 8 weeks ago, I ran outside for 23 miles. unfortunately, I hurt my right knee and continued to run on it. I then took 3 weeks off. then I ran 14 and my knee hurt badly again. I took another 3 off. this time the pain returned after only 5 miles. for the past two weeks, I started stretching and running in a knee brace. last sunday I ran 7 miles relatively pain free.

the confession: I never properly dieted like I said I would. I started at 172 pounds in February and that's exactly what I weighed last night (i'm 5'9"). last night I ate taco pizza, had a beer, a whiskey 7, and half a bag of reeses minis.

today was race day. conditions were ideal. just over 50 degrees. I took a big runny dump 10 minutes before the race, and I put myself in the group trying to finish in 4 hours. I actually should have started farther up, as my start was hindered badly and the first mile took me almost 9 minutes.

long story short, through 23 miles I averaged 8:03. then the knee pain started. then at 24.5, my iphone (music) died because I left my run tracker's screen lit and didn't realize it. hardly anyone passed me for 24 miles. for the last two at least 150 people passed me. I wound up averaging 8:18. I finished in 3:37:03. had I done everything I said I was going to do - ate better, trained smarter -I probably could have done better. but I obviously couldn't do those things. still, i'm really happy. I've never accomplished anything remotely athletic in my life. until today. the coolest thing - my old man handed me a Gatorade at mile 22, and my mom said he teared up. I've only ever seen that once in his life, and that was when his mom died. I have to go down stairs sideways right now, but it was a good day.

[surfndestroy]

the coolest thing - my old man handed me a Gatorade at mile 22, and my mom said he teared up. I've only ever seen that once in his life, and that was when his mom died.

Congrats and that's fucking awesome.

[verb_to_trust]

if you look back earlier in this thread (feb. or march), I said I was going to run my first marathon june 22nd in Duluth. I started training hard and hurt myself almost immediately (shin splints that made walking painful). I dialed it back and hoped with the coming of spring, I'd be running outside. spring never really came, and I got outside quite late. 7 or 8 weeks ago, I ran outside for 23 miles. unfortunately, I hurt my right knee and continued to run on it. I then took 3 weeks off. then I ran 14 and my knee hurt badly again. I took another 3 off. this time the pain returned after only 5 miles. for the past two weeks, I started stretching and running in a knee brace. last sunday I ran 7 miles relatively pain free.

the confession: I never properly dieted like I said I would. I started at 172 pounds in February and that's exactly what I weighed last night (i'm 5'9"). last night I ate taco pizza, had a beer, a whiskey 7, and half a bag of reeses minis.

today was race day. conditions were ideal. just over 50 degrees. I took a big runny dump 10 minutes before the race, and I put myself in the group trying to finish in 4 hours. I actually should have started farther up, as my start was hindered badly and the first mile took me almost 9 minutes.

long story short, through 23 miles I averaged 8:03. then the knee pain started. then at 24.5, my iphone (music) died because I left my run tracker's screen lit and didn't realize it. hardly anyone passed me for 24 miles. for the last two at least 150 people passed me. I wound up averaging 8:18. I finished in 3:37:03. had I done everything I said I was going to do - ate better, trained smarter -I probably could have done better. but I obviously couldn't do those things. still, i'm really happy. I've never accomplished anything remotely athletic in my life. until today. the coolest thing - my old man handed me a Gatorade at mile 22, and my mom said he teared up. I've only ever seen that once in his life, and that was when his mom died. I have to go down stairs sideways right now, but it was a good day.

[Peeps]

if you look back earlier in this thread (feb. or march), I said I was going to run my first marathon june 22nd in Duluth. I started training hard and hurt myself almost immediately (shin splints that made walking painful). I dialed it back and hoped with the coming of spring, I'd be running outside. spring never really came, and I got outside quite late. 7 or 8 weeks ago, I ran outside for 23 miles. unfortunately, I hurt my right knee and continued to run on it. I then took 3 weeks off. then I ran 14 and my knee hurt badly again. I took another 3 off. this time the pain returned after only 5 miles. for the past two weeks, I started stretching and running in a knee brace. last sunday I ran 7 miles relatively pain free.

the confession: I never properly dieted like I said I would. I started at 172 pounds in February and that's exactly what I weighed last night (i'm 5'9"). last night I ate taco pizza, had a beer, a whiskey 7, and half a bag of reeses minis.

today was race day. conditions were ideal. just over 50 degrees. I took a big runny dump 10 minutes before the race, and I put myself in the group trying to finish in 4 hours. I actually should have started farther up, as my start was hindered badly and the first mile took me almost 9 minutes.

long story short, through 23 miles I averaged 8:03. then the knee pain started. then at 24.5, my iphone (music) died because I left my run tracker's screen lit and didn't realize it. hardly anyone passed me for 24 miles. for the last two at least 150 people passed me. I wound up averaging 8:18. I finished in 3:37:03. had I done everything I said I was going to do - ate better, trained smarter -I probably could have done better. but I obviously couldn't do those things. still, i'm really happy. I've never accomplished anything remotely athletic in my life. until today. the coolest thing - my old man handed me a Gatorade at mile 22, and my mom said he teared up. I've only ever seen that once in his life, and that was when his mom died. I have to go down stairs sideways right now, but it was a good day.

amazing