November 2016 Running Challenge
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lporter229 wrote: »@Ohhim...unbelievable job!!! I can't even imagine...
(Just stalked your results. Thanks for the link)
Just had time to look. 10:21:27 Ironman, capped by a 3:38:20 marathon. Amazing!5 -
lporter229 wrote: »@Ohhim...unbelievable job!!! I can't even imagine...
(Just stalked your results. Thanks for the link)
Just had time to look. 10:21:27 Ironman, capped by a 3:38:20 marathon. Amazing!
That marathon time was awesome in and of itself, coming at the end of an Ironman is totally phenomenal0 -
Phenomenal job, @Ohhim !0
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@Ohhim Congratulations! You're an inspiration!0
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Pulled out of my HM. My glute was too sore walking the afternoon before, so I thought it was wise not to run on it, let alone run a half.
Instead, I have had a lovely morning cheering everyone on, and chatting with lots of friends.
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I was just checking out my Garmin and Strava data for today's run, and noticed that. if all goes well, I'll reach my mileage goal for the year on my long run next Saturday.4
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Pulled out of my HM. My glute was too sore walking the afternoon before, so I thought it was wise not to run on it, let alone run a half.
Instead, I have had a lovely morning cheering everyone on, and chatting with lots of friends.
@Orphia Sounds like the smart choice. Glad you could make the best of it by cheering!!
And congrats, @Ohhim! I can't wait to read a race report in the coming days!0 -
Pulled out of my HM. My glute was too sore walking the afternoon before, so I thought it was wise not to run on it, let alone run a half.
Instead, I have had a lovely morning cheering everyone on, and chatting with lots of friends.
That was a very good move on your part. I honestly son't know if I would have been smart enough to DNS. Good to see you went out there to cheer on the runners!0 -
@Orphia Sorry about the glute but sounds like the right choice. Do some glute stretches and if you have a tennis ball that really helps to sit on the ball and massage the sore spot.
I ran 1.35 miles round trip to DG this afternoon for cold medicine. Thinking I may call doctor Monday because I can't kick this postnasal drip for 3 weeks now! Then later I ran 3.65 to make 5 miles for the day. Did 3 little speed intervals but was running out of time because it was getting dark and I didn't have any reflective gear on.0 -
Thanks, @kristinegift @MNLittleFinn and @greenolivetree
I'm not quite sure if it's actually the glute or not. None of the muscles in the area hurt to the touch. It could be a nerve. It just feels sore at the join between my butt cheek and the top of my leg.
It's a pain in the *kitten*!
But(t) kind of a pain in the leg, and I can feel it sometimes all the way down the leg, though @louubelle16 is right, I think that bit's taper crazies. Having tapered/rested for 3 weeks, I'm going loopy!
Making an appointment with the physiotherapist tomorrow, to be on the safe side.
Still, thanks again, yes, it was lovely today soaking up the race atmosphere.
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I'm not quite sure if it's actually the glute or not. None of the muscles in the area hurt to the touch. It could be a nerve. It just feels sore at the join between my butt cheek and the top of my leg.
It's a pain in the *kitten*!
But(t) kind of a pain in the leg, and I can feel it sometimes all the way down the leg, though @louubelle16 is right, I think that bit's taper crazies. Having tapered/rested for 3 weeks, I'm going loopy!
Making an appointment with the physiotherapist tomorrow, to be on the safe side.
Sounds like high hamstring tendonosis/hamstring origin tendonosis. The physio is a good idea. I hear it is difficult to get rid of.
It showed up on my MRI, but was never formally addressed. My hip is a mess. I shan't go on. *Hangs head*
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I'll put together a full report tomorrow, but the ironman went pretty well.
Swim (1:20 / 37 min first lap 43 min 2nd lap) - As @mobycarb alluded to, the swells on the 2.4 mile ocean swim got pretty high once I was about 600m out and with 10mph winds from the east (about 3-4 feet of up/down - glad I took some dramamine), and due to some wetsuit chafing on my neck, I couldn't breathe left/right on front crawl for the second lap without cutting my neck, so I switched to breastroke w. some intermittent front crawl with more body rotation. It cost me about 6 minutes, but had me better rested for my bike.
Bike (5:11 / 21.6mph average) - With some high winds (13mph when the bike started), but flatland, I was happy to maintain at 21.6 average for the 112 mile time trial ride (as you can't draft at those races, and have to pull sideways to pass/drop back 12m if you are passed within 30 sec). I took it a bit easier coming back (although the speed was higher) to save my legs for the run.
Run (3:38 / 8:20 pace) - With 10 hour races (ultras, ironman, etc..), once your initial glycogen stores are depleted, you run into a point where your body can only convert a certain amount of food to fuel which limits your speed and sustainable effort/heart rate (to about 150ish). I had read from folks that you should expect your ironman run (if you pace your bike correctly) to be about 30 minutes slower than your standalone marathon, so having done the 3:05 at Chicago, I just paced it an 8:15, was around a 150 heart rate, but lost a minute in the porta-potty, and another 2minutes in miles 20-23 as the race time was 2PM-5PM, in 75-80 degree weather and the heat got to me along with some stomach woes from mixing too much gatorade, red bull, and pepsi at water stations. Luckily the humidity was down, and the wind helped.
Transitions (11:04) - Not much to report, as the large number of participants and long run snaking from the beach up to the hotel ballroom and back to transition made for a massive area (and generally slow times for T1). T2 from bike to run was faster, but I did a full change to running shorts/tank.
Overall: 10:21:27 - 87th out of 1700 starters (as they are still coming through the chutes as we speak).
11/1 - 5 miles
11/3 - 1 mile
11/4 - 2 miles
11/5 - 27 miles (26.2 plus two very long runs through transition)
Total: 35 miles
Goal: 140 miles
Remaining: 105 miles
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25 - 4:43:56
Chicago Marathon - Oct 9 - 3:04:57
Ironman Florida - Nov 5 - 10:21:27 (3:38:20 run)
Rock 'n Roll Las Vegas 10K - Nov 13
Big thanks to everyone for the pre-race words of encouragement!
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@Ohhim AMAZING race today. You ran a marathon time I can only dream of, and that was AFTER a swim and bike ride. You are totally awesome! Really looking forward to your full race report!1
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I'm not quite sure if it's actually the glute or not. None of the muscles in the area hurt to the touch. It could be a nerve. It just feels sore at the join between my butt cheek and the top of my leg.
It's a pain in the *kitten*!
But(t) kind of a pain in the leg, and I can feel it sometimes all the way down the leg, though @louubelle16 is right, I think that bit's taper crazies. Having tapered/rested for 3 weeks, I'm going loopy!
Making an appointment with the physiotherapist tomorrow, to be on the safe side.
Sounds like high hamstring tendonosis/hamstring origin tendonosis. The physio is a good idea. I hear it is difficult to get rid of.
It showed up on my MRI, but was never formally addressed. My hip is a mess. I shan't go on. *Hangs head*
Yep. This is why I took 2 months off running almost exactly a year ago! I think it was November 8-January 1. I had been trying to run through it for awhile and had read up on it. Finally conceded to 8 weeks off. It worked. Maybe I could've had quicker results if I saw a PT. But I didn't. When I returned to running Jan 1 I avoided hills for 3 months and only ran slow. Good news is it hasn't returned!1 -
Just a very short run today. Hot and windy and tapering for swimming nationals in six days.
1 November 5.57km run
2 November 2.4km swim
3 November 6km run
4 November 8km run
5 November 2.15km swim
6 November 3.43km run
Running goal: 50km
Swimming goal: 25km
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@Ohhim fabulous job! "See" you next Sunday!
Definitely looking forward to vegas! Get in Saturday AM, leave Monday night, have Sat Dinner/Sunday Lunch plans but free otherwise (outside of the 10K). Can PM if you have any ideas.
Oddly enough, my mobility after the ironman is a bit better than after marathons (as of right now), as I think the slower pace/intensity of what you can race at doesn't do as much damage to your joints. Still, not planning to run much for a while, and won't be racing the 10K. Have a friend who raced IM Florida today who is also doing the race.
Also, @mobycarp RE: Splits - Ironman is notoriously bad about distances between splits being accurate. All mile splits except 20-24 & my bathroom break mile were within 5 seconds of an 8:15. I may have been able to go faster, but at that point of the race (after having a bad hot late marathon experience at Disney in January), I just wanted to finish upright so I just stuck to my plan.2 -
That's amazing @Ohhim, well done! To be in the top 5% too, such an inspiration
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@Ohhim Congrats again on an amazing Ironman race! Your race plans are always so strategic and well-executed! Top 100 in a 1700 person race is fantastic. You are serious bad as$.2
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No run for me today! I am cycling 120km! I want to get another ride in before the snow flies!!
However, I ran an organized 5 km yesterday and got my personal best time, 27:12!!
Happy Running everyone!!3 -
@ohhim congratulations! 0
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@ohhim - wow! Congratulations on a great performance. I can't even comprehend that amount of athletic endurance and at that time - just amazing.0
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@Ohhim Congratulations on your Iron Man finish!! What an amazing accomplishment! Your finish time is incredible. So happy for you!!
@Orphia Smart decision not to race. I'm dealing with hamstring issues myself right now, but behind my knee. Hope your physio appt goes well, and you get back to running soon.1 -
Date:: :::: Miles :::: Nov total (goal = 75)
11/01/16 :::: 5.7 :::: 5.7
11/02/16 :::: 2.9 :::: 8.5
11/03/16 :::: 2.2 :::: 10.7
11/04/16 :::: 2.0 :::: 12.7
11/05/16 :::: 6.4 :::: 19.1
11/06/16 :::: 2.5 :::: 21.6
Today - Stella did not approve of the idea of an extra hour of sleep, so up and at 'em it was. Did a morning 30 minute easy run. Now can we have our extra hour of sleep?
@Orphia - sorry about your race. Hope you can get to the bottom of your glute/hamstring issue and get back to running soon.
Have a great Sunday everyone! Good luck to the NYC marathoners! Not sure if anyone in this group is doing it, but we have a few from our run club so I'm looking forward to hearing about it. I can't imagine how exciting it must be to run in a huge race like that.2 -
Date Miles today - Miles for November
11/1 9 miles - 9 << 5 above VT 4 below VT
11/1 5 miles - 14 << Daily Double 5 below VT
11/2 5 miles - 19 << 5 below VT
11/3 9.5 miles - 28.5 << 9.5 below VT
11/3 5 miles - 33 << Daily Double 5 miles below VT
11/4 5 miles - 38 << 1 mile above VT and 4 miles below VT
11/5 13 miles - 51
11/6 REST DAY
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
I was busy yesterday and didn't have a chance to add my long run. Smaller than usual since I have a race next weekend.1 -
@girlinahat I meant to answer your question on heart rate a few pages back. As @RunRachelleRun said, determining your max HR is pretty unnecessary as long as you are able to estimate your lactate threshold HR. I used the treadmill test in Fitzgerald's 80/20 to estimate mine and determined my 5 zones from that (again, this is all in the book). Note that I said "estimate", because that's all that you really can do, but having an estimate within 3-4 BPM is probably good enough to get you where you need to be. Once you start training in these zones, you will get a pretty good idea how accurate you are based on effort. Hope this helps.
ETA: Note that lactate threshold is commonly referred to as the pace/HR you can sustain for about 1 hour.1
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