• angryjohnny
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/18/2018 8:51PM - in reply to runrincerepeat
      • angryjohnny
        registered
      • runrincerepeat wrote:

        Smoove wrote:

        I will tell you what, since AngryJohnny is already going to make sure you eat a steak for dinner after Houston , we can bet eight chicken and shallot is for a launch against my two weeks of vegetarian eating on cornhole this time. And, in my defense, I had just raced 13.1 miles that morning. Some others were too scared to race.

        Number 1 i would never bet someone to go "vegetarian" . Plus Angry "Ivan Drago" Johnny better not start thinking he has it in the bag either.

        https://youtu.be/ygQvB6OjHOU
    • consistency
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/18/2018 8:53PM - in reply to Smoove
      • consistency
      • Smoove wrote:

        7:10 pace. I also did a short stretch at 5:50-5:55 pace. Bounce subsided some at that pace, and cadence and stride length increased; but general data on stresses stayed proportional, although I actually had slightly less torque on my knee joints (which goes to support the idea thatbrunning faster builds running economy).

        Wow, you have a lot of kick back at 7:10 pace. Obviously I'm no expert, but you look like you're moving quite good. It seems like if you keep your stride action about the same but increase your cadence that could be a nice sweet spot.

        Thanks for sharing all the info. I've neglected my hip exercises of late. Probably should get back to them.
    • Tall dark roast
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 7:06AM - in reply to consistency
      • Tall dark roast
      • Smoove great form! Thank you for sharing. What they told you seems to be in line with what they tell every runner lol...maybe as a society we’ve developed the same issues. Hips, glutes, heel striking, etc...When I reread Born to Run it convinced me that our modern lifestyle (including our shoes) is a lot to blame for the rate of injury and the imbalances we have in our stride. I think if I had the time and the patience to run 10 miles a week for a year all on grass barefoot I would do it just to get right.

        Do you mind sharing the exercises they gave you for hip and glute and other stabilizers?
    • Pappy
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 7:58AM - in reply to Tall dark roast
      • Pappy
      • Smoove the stride looks reallt good. I wonder about the legs appearing to go in and out while landing. Then again mine really don't do that and I've had knee issues for at least a decade.

        TDR I just listened to Born to Run again. Well, up to the point it becomes an all out infomercial for the minimalist movement. As a kid I ran barefoot a good deal.(long before the crazy minimalist movement) I'd recommend sneaking onto a golf course at night. Just don't get caught. Fareways do feel really nice though barefoot, especially on hot summer nights after they get watered.
    • Sub 6:00
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 8:18AM - in reply to Tall dark roast
      • Sub 6:00
        registered
      • I think I’m going with the GPS watch tomorrow but will try to resist checking my pace between mile splits. If I’m shooting for 33 flat, that’s about 5:19 pace. I’m worried that if I look down at my watch in the early stages and see 5:25 or 5:30 pace I’ll get worried and speed up, but if I see 5:15 or even 5:10 I won’t take the need to ease up as seriously.

        Had a couple good HS and college races where I was sick, out of it, and didn’t mentally process my splits.

        RRR - I like that term. Did the 8 mile loop early Thursday nowhere near fully conscious (had gotten very little sleep).

        Smoove - Also interested to see what they gave you to do. Could use some work myself, and might try to do some of the exercises I hated doing in PT. Surprised you truck along at a 160 cadence.
    • runrincerepeat
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 9:01AM - in reply to Sub 6:00
      • runrincerepeat
        registered
      • Having seen Smoove in action he definitely gallops at a very high speed!
        My 4 mile easy progression today (6:55 overall) was at 183 spm average. 1.21 meters. I am 6 foot. But kind of have a choppy compact stride.
    • outsiderunner
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 9:40AM - in reply to runrincerepeat
      • outsiderunner
        registered
      • I won. My first overall win.

        17:39...splits were: 5:37, 5:59, 5:33. That second mile is nasty, all uphill. Light rain and wet roads. A very small turnout. In front and solo for all but about the first three-tenths of a mile. Will provide more details later.

        Have to celebrate now by getting in the rest of my mileage. :-)

        All the best to today's racers.
    • Runningforfun
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 9:46AM - in reply to runrincerepeat
      • Runningforfun
        registered
      • Got way too jacked up today. It was cold, windy and pouring. My legs were sore as hell at the start. Knee and foot we're non issues. Started off with good intentions. First mile was 7:04. Shirt was soaked so I tore it off. All of my senses went with it. Nothing matter at that point except picking off people. Last one was on the last mile or so. Was able to even up with him at the bottom of a bridge. I thought if I could stay even with him til the top, I'll fly down and demoralize him. Halfway up I remember reading here at one time, a lot of you said you would surge just before the peak of a hill, so that's what I did. Flew down and sent him home in tears. 5th overall. 1:05:15. Felt good the whole way. Was a bit short of ten I believe. So much for easy...
    • DietBacon
      registered
    • runrincerepeat
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 9:50AM - in reply to Runningforfun
      • runrincerepeat
        registered
      • R4F - very nice race! Shows the fitness when you race well tired and in bad conditions.

        OR - nice. PR?
    • Smoove
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 10:04AM - in reply to Pappy
      • Smoove
        registered
      • Pappy wrote:

        Smoove the stride looks reallt good. I wonder about the legs appearing to go in and out while landing. Then again mine really don't do that and I've had knee issues for at least a decade.

        TDR I just listened to Born to Run again. Well, up to the point it becomes an all out infomercial for the minimalist movement. As a kid I ran barefoot a good deal.(long before the crazy minimalist movement) I'd recommend sneaking onto a golf course at night. Just don't get caught. Fareways do feel really nice though barefoot, especially on hot summer nights after they get watered.

        Pappy, that wobble really is the culprit. I wouldn't mind the excess vertical oscillation but for the fact that it results in higher impact forces that cause the wobble, and the wobble is perhaps causing the stress on my lower legs. It was something I could muddle through at the volume of a 5k/10k guy, but the repeated impact resulting from the wobble occurring for the 80 miles a week i run during marathon cycles is what seems to be doing me in.

        So in addition to cutting down my stride, I'm supposed to strengthen all the muscles that will control that wobble.

        I'll scan the exercises she gave me and post them somehow Monday.
    • too hot
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 11:10AM - in reply to Smoove
      • too hot
      • [b]Smoove wrote:

        but the repeated impact resulting from the wobble occurring for the 80 miles a week i run during marathon cycles is what seems to be doing me in.

        I think what does us in is the combination of volume and intensity. Not picking on you Smoove or trying to start an argument. Whenever someone says that they can’t run more than x number of miles without getting hurt this is what I tell them.
    • outsiderunner
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 11:12AM - in reply to runrincerepeat
      • outsiderunner
        registered
      • RRR - Thanks. It is a race PR. I ran 17:25 in a training run two weeks ago, but that was on a significantly flatter route. Based upon my racing and training expereince, I would say the course I ran this monring runs 20-25 seconds slower than a “normal” or “PR” course. That is why I was hesitant to run this race, as it is hard to truly put things in perspective. Also, leading up to this race, I did zero taper, and ran 12.13, 13.13, and 10.79 in the three days prior. Before I forget: last year I ran 18:17 at this race, and was fourth overall.

        All the best...
    • Allen1959
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 11:36AM - in reply to outsiderunner
      • Allen1959
        registered
      • OR -- Congratulations on the win, and a great time on a hilly course. Outstanding!
        R4F -- Strong run in lousy conditions. That's a fine bit of racing, there!

        Alright, so this morning I ran my first race in more than seven months, and my first 5K in more than a year. Yes, it was this:
        going faster miles an hour wrote:
        If a guy in your age group placed second last year running about what you hope to run, that means you have a pretty decent chance to actually win the race outright!
        But not so much this, as I failed to really push myself (didn't even heave at the finish!):
        Coach Jeff ROC wrote:
        ... sometimes you gotta be the gauge.
        Tthe weather was not bad, 60 degrees, light rain and a light breeze. I did my usual routine, jogging back to the two-mile point, USATF certification map in hand to double-check road markings. Jogged in the last 1.1 miles, ran a few strides, headed for the john one last time.

        There were two turns in the first quarter mile. I tried to stay relaxed. A young woman took the early lead. I settled into fourth place, but moved to third fairly early. By the mile point, the woman was maintaining a 60-meter lead, but I was quickly catching the man in second. First mile: 6:25. Aargh. That was my 15K pace last year.

        I passed second-place, and the woman was steadily coming back to me. I passed her at exactly the 2-mile point. Second mile: 6:26. Okay, at least I was maintaining pace. The first mile had a bit of a climb, so I would get that back in the last mile.

        The third mile, I just tried to keep it moving, and discourage anyone from trying to catch me. Third mile: 6:00. With no one on my heels, I just maintained pace around the last couple turns and finished with 19:35 (6:25, 6:26, 6:00, :44).

        That's 6:18 average, about 12 seconds per mile slower than what I ran a year ago. But faster than 2017's "season opener." So, I can't be too disappointed. Especially carrying an extra 10 pounds these days. Still, it's sad to think 19:35 would be good enough for an overall win!
    • outsiderunner
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 11:45AM - in reply to Allen1959
      • outsiderunner
        registered
      • Allen - Big congrats on the win! That is a heck of an effort—grades at 80.26. To think you are still 10 pounds overweight...wow, your fitness is really coming along. Bless you.
    • Allen1959
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 11:51AM - in reply to outsiderunner
      • Allen1959
        registered
      • outsiderunner wrote:
        That is a heck of an effort—grades at 80.26.
        And YOU, I believe, graded at 82.91% running solo on a mountain course. We both have to look for fast, competitive 5Ks now!
    • outsiderunner
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 12:00PM - in reply to Allen1959
      • outsiderunner
        registered
      • Thanks very much, Allen...I am sure, though, that you think I should have run much faster...with that 17:25 in training two weeks ago hanging around in the background of all of this. That is why I tend to avoid races. They do not do much for me.

        In any case, all the best to you, my friend, and thanks again for your kindness.
    • Tall dark roast
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 12:04PM - in reply to Allen1959
      • Tall dark roast
      • Allen! Well executed negative split. Exactly how I’ve been running a lot of my 5Ks recently. We may be leaving some time on the table but boy does it feel good. I think I’m going to try to be more bold in the next one. You can try going out closer to 6:00-6:10 and see what happens. If you blow up you blow up.
    • Allen1959
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 12:38PM - in reply to outsiderunner
      • Allen1959
        registered
      • outsiderunner wrote:
        ...I am sure, though, that you think I should have run much faster...with that 17:25 in training two weeks ago ...
        No taper, hilly course, solo effort ... you had a very solid result today. And an overall win! Was there an award ceremony? I enjoying a cold Sam Adams Summer Ale and surfing LRC at the bar when the overall win award was announced out on the patio. Missed it! Haha!
    • runrincerepeat
      registered
      • RE: Road Racing and Training Thread. Week Ending May 13 2018 5/19/2018 12:53PM - in reply to outsiderunner
      • runrincerepeat
        registered
      • OR if a certified course this was probably your fastest 5k. GPS will always measure a bit short