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2015-04-20 9:11 AM
in reply to: navbtcret

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Subject: RE: 30 runs in 30 days - who's with us?
Day 61, 2.1 recovery miles.


2015-04-20 12:07 PM
in reply to: navbtcret

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Subject: RE: 30 runs in 30 days - who's with us?
Way to go Rich, 3:00:04, oh so close to sub 3 hours in very tough conditions out there today with the wind. Great job!!!!!!!!!!!!!!!!!!!!
2015-04-21 7:42 AM
in reply to: MIKEWOODS

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Subject: RE: 30 runs in 30 days - who's with us?
#105 - 3.2 miles
#106 - 2.9 miles
#107 - 2.7 miles
#108 - 1.3 miles
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2015-04-21 2:10 PM
in reply to: MIKEWOODS

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Subject: RE: 30 runs in 30 days - who's with us?
Day 62, 6.1 recovery miles.
2015-04-21 2:11 PM
in reply to: MSU_Brad

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Subject: RE: 30 runs in 30 days - who's with us?
Monday - #631 - 4 miles, then 1500m in the pool
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2015-04-21 5:43 PM
in reply to: navbtcret


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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by navbtcret

Yesterday was day 60 and my marathon in Athens, Ohio. I am so not in marathon shape and yesterdays race proved it to me. My PF started acting up about mile 10 so it was a struggle from there on in, not to mention it was warm yesterday and very humid. I still managed to get in under 4 hours but just barely, 3:59:34, my slowest marathon to date that I was racing. It was worse than I was hoping for when I signed up for the race but better than I expected given my training this year so far. I have only managed 560 so far this year, my peak week for this was 43 miles, I am up about 20 pounds,still battling an injury and had only one 20 mile since December. Now it is time to ramp up the weekly mileage and get healthy. I also will be heading out soon for day 61.




Everything else aside, the 20 pound weight gain alone is huge. Take that away and your time would come way down, even with the struggles that you've had training lately. It's estimated that every pound extra can add 1 to 2 seconds PER MILE, and its very likely that it is adding to your PF issue. Great job on ANOTHER marathon though. I'm not sure how you do it.
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2015-04-21 6:03 PM
in reply to: navbtcret


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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by navbtcret

Way to go Rich, 3:00:04, oh so close to sub 3 hours in very tough conditions out there today with the wind. Great job!!!!!!!!!!!!!!!!!!!!


Thanks! Had a good race and will put up a report soon. Really wish I could have found 5 seconds somewhere over 26.2 miles, but there is always next time! Coming so close isn't the worst thing, this keeps me hungry and will help motivate me.

#909- 5 miles - ran to Harvard University/Harvard Yard to check out the campus, then ran back at race pace.

#910- 2 miles - 1 mile warm up then .1 mile on/off strides/recovery

#911- 26.2 mi -Boston Marathon in 3 hours, and FOUR seconds!!!

#912- 2 miles - not the most difficult post-race recovery run, but it wasn't a whole lot of fun either
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2015-04-22 7:42 AM
in reply to: ImSore

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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by ImSore

Originally posted by navbtcret

Way to go Rich, 3:00:04, oh so close to sub 3 hours in very tough conditions out there today with the wind. Great job!!!!!!!!!!!!!!!!!!!!


Thanks! Had a good race and will put up a report soon. Really wish I could have found 5 seconds somewhere over 26.2 miles, but there is always next time! Coming so close isn't the worst thing, this keeps me hungry and will help motivate me.

#909- 5 miles - ran to Harvard University/Harvard Yard to check out the campus, then ran back at race pace.

#910- 2 miles - 1 mile warm up then .1 mile on/off strides/recovery

#911- 26.2 mi -Boston Marathon in 3 hours, and FOUR seconds!!!

#912- 2 miles - not the most difficult post-race recovery run, but it wasn't a whole lot of fun either

Rich - outstanding job. Chalk up those 5 seconds you needed to a crazy start line and inclement weather conditions. Amazing job, buddy. Can't wait to read the RR.
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2015-04-22 7:42 AM
in reply to: MSU_Brad

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Subject: RE: 30 runs in 30 days - who's with us?
Tuesday - #632 - 4 miles of speed work intervals
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2015-04-22 8:52 AM
in reply to: ImSore

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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by ImSore

Originally posted by navbtcret

Way to go Rich, 3:00:04, oh so close to sub 3 hours in very tough conditions out there today with the wind. Great job!!!!!!!!!!!!!!!!!!!!


Thanks! Had a good race and will put up a report soon. Really wish I could have found 5 seconds somewhere over 26.2 miles, but there is always next time! Coming so close isn't the worst thing, this keeps me hungry and will help motivate me.

#909- 5 miles - ran to Harvard University/Harvard Yard to check out the campus, then ran back at race pace.

#910- 2 miles - 1 mile warm up then .1 mile on/off strides/recovery

#911- 26.2 mi -Boston Marathon in 3 hours, and FOUR seconds!!!

#912- 2 miles - not the most difficult post-race recovery run, but it wasn't a whole lot of fun either


Great job rich! All those miles have paid off.
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2015-04-22 9:18 AM
in reply to: Lumber Dad

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Subject: RE: 30 runs in 30 days - who's with us?
Day 63, 2.1 miles


2015-04-22 1:54 PM
in reply to: navbtcret


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Subject: RE: 30 runs in 30 days - who's with us?

Again, thanks all for the support.

Ron, you had asked about my impression of the course compared to NYC. For me the biggest difference was how packed the course was. In most places the course is much narrower than NYC, and on top of that, my seeding in NYC got me ahead of the bulk of the crowd. I was elbow to elbow for much of the course in Boston and the aid stations required a bit of planning and navigation. The Boston course has many more slight bends in the road whereas NYC has alot of straight sections.

I think the course itself is very comparable to NYC with regards to difficulty. They both are not flat and the placement of the hills both present their unique challenges. For NYC, the Verrazano at the beginning is pretty tricky since it can be way too easy to run the biggest hill on the course too hard, and the Queensboro bridge comes up right as you start to get tired but know that you have alot of running to go, and the Central Park hills will sap whatever you have left.

As far as support and enthusiasm of the crowd, I would say that they are also very close, but definitely very unique. I loved both races and will do both again. The NYC lottery is tough. I tried 3 times before I got in on the "3 and in" program that they no longer have. I will probably try to qualify. In about a year and a half my qualifying standard will be 2:58, which I can see within reach (a 2:55 before that seems much less attainable).

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2015-04-22 2:00 PM
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Subject: RE: 30 runs in 30 days - who's with us?
#913- 2 recovery miles. Felt better but kept it short. Went up and down the small hill I have nearby.

I also jumped in and registered for my first 100 mile race. I am excited already, but very nervous, and very likely bit off more than I can chew. I have about 6 months, which is a good deal of time, but it is an extremely difficult course:

The Grindstone 100- 23,200 feet of gain over 101.85 miles of mostly single track trail. It just looks brutal. Here is the elevation profile.

http://www.eco-xsports.com/wp-content/uploads/Grindstone_ElevationM...

I also got my RR for Boston posted: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

Edited by ImSore 2015-04-22 2:15 PM
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2015-04-22 5:49 PM
in reply to: ImSore

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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by ImSore

#913- 2 recovery miles. Felt better but kept it short. Went up and down the small hill I have nearby.

I also jumped in and registered for my first 100 mile race. I am excited already, but very nervous, and very likely bit off more than I can chew. I have about 6 months, which is a good deal of time, but it is an extremely difficult course:

The Grindstone 100- 23,200 feet of gain over 101.85 miles of mostly single track trail. It just looks brutal. Here is the elevation profile.

http://www.eco-xsports.com/wp-content/uploads/Grindstone_ElevationM...

I also got my RR for Boston posted: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...


Nice RR and yes you picked a very tough one for your first 100 miler but I have confidence that you will perform well there.
2015-04-23 9:14 AM
in reply to: MIKEWOODS

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Subject: RE: 30 runs in 30 days - who's with us?
#109 - 4.2 easy trail miles
#110 - 3.0 miles

Rich- Nice job at Boston! Sooooo close to sub 3 hours. I am seriously impressed considering the conditions. You're a true inspiration.
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2015-04-23 10:10 AM
in reply to: MIKEWOODS

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Subject: RE: 30 runs in 30 days - who's with us?
Day 64, 3.3 miles.

With todays run I went over 14,000 lifetime miles since I started keeping track of them on the 21st of November 2009. That is better than 2000 miles per year average. I did not start running until late March or 2009 but probably had close to another 1000 mile before I started keeping track, not counting these though as I have no idea of how many I really ran between March and November when I got my first Garmin.


2015-04-23 1:03 PM
in reply to: MSU_Brad

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Subject: RE: 30 runs in 30 days - who's with us?
Wednesday - #633 - 4 miles and then 1500m in the pool
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2015-04-24 9:45 AM
in reply to: MSU_Brad

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Subject: RE: 30 runs in 30 days - who's with us?
Thursday - #644 - 4 miles progression run, 1500y in the pool and then way too many IPAs during the Red Wings hockey collapse

I took a look at the suggested paces for my runs based on McMillan and pushed up the speed of this run quite a bit. Unfortunately, no matter how much I look at it, I haven't found a consistent formula that works for me to equate my treadmill running to my outdoor running. I do have a feeling I haven't been working my tempo runs hard enough, and maybe my speed work intervals should be a little faster as well.
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2015-04-24 10:43 AM
in reply to: MSU_Brad

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Subject: RE: 30 runs in 30 days - who's with us?
Day 65, 3.3 miles.
2015-04-24 11:19 AM
in reply to: navbtcret

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Subject: RE: 30 runs in 30 days - who's with us?
Just Signed up for the 2016 Rouge to Orleans 126.2 mile ultra in February. It runs along the dike on the Mississippi River from Baton Rouge to New Orleans and ends on Mardi Gras weekend. This is going to be my 1st of hopefully six 100 mile or farther distances in 2016.

My plan is to not race much more this year, run some long slow miles and get back in Ultra shape. I may run a 50 miler later in the year to see where my fitness level is at. I need to stay healthy going into next year. Do not ask my why I decided on six races of that distance but I did. I am thinking of the Graveyard 100 in March in North Carolina and then doing the 72 hour portion of the Three Day at the Fair in New Jersey. Not sure what other three I will do but I am pretty sure one of them will be the Teton 100 miler in Montana and maybe Kettle Moraine in Wisconsin. I will still have to find one more though.
2015-04-25 10:55 AM
in reply to: navbtcret

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Subject: RE: 30 runs in 30 days - who's with us?
Day 66, 8.2 miles


2015-04-26 11:44 AM
in reply to: navbtcret

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Subject: RE: 30 runs in 30 days - who's with us?
Day 67, 10.6 trail miles. 1500 foot elevation, my legs are feeling it but in a good way.
2015-04-26 7:51 PM
in reply to: navbtcret


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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by navbtcret

Just Signed up for the 2016 Rouge to Orleans 126.2 mile ultra in February. It runs along the dike on the Mississippi River from Baton Rouge to New Orleans and ends on Mardi Gras weekend. This is going to be my 1st of hopefully six 100 mile or farther distances in 2016.

My plan is to not race much more this year, run some long slow miles and get back in Ultra shape. I may run a 50 miler later in the year to see where my fitness level is at. I need to stay healthy going into next year. Do not ask my why I decided on six races of that distance but I did. I am thinking of the Graveyard 100 in March in North Carolina and then doing the 72 hour portion of the Three Day at the Fair in New Jersey. Not sure what other three I will do but I am pretty sure one of them will be the Teton 100 miler in Montana and maybe Kettle Moraine in Wisconsin. I will still have to find one more though.


Very ambitious, wish you luck. The Teton 100 looks amazing. And anything over 100 miles is beyond comprehension at this point. I'm still trying to wrap my head around making it through my 100.

I've been trying to work out my race plans but I'm still not sure what to do. I feel like there is too much to do. So far I will be doing the Grindstone 100 and Boston again next year. These are my two "A" races over the next 12 months. I'm looking to fit in a 50 or 100k this summer if I can.

Other than that, I'd like to get in good enough shape to qualify for NYC. That's a 2:55 marathon before I turn 40, or 2:58 after. On top of this, I haven't given up on one day trying to qualify for Kona. I feel like my running is just about there, and last year when I focused on my bike early in the year I made some great strides. If I take the swim seriously, and just hammer the bike I feel like I'd have a shot.

I also may enter the Leadville 100 lottery again so who knows what I'll end up doing.
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2015-04-26 8:09 PM
in reply to: navbtcret


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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by navbtcret

Day 67, 10.6 trail miles. 1500 foot elevation, my legs are feeling it but in a good way.


I've got a ton of trail running to do over the next few months and I'm really looking forward to it. I'm going to try to do at least 2 trail runs per week with 2000 - 2500 ft of gain per 10 miles. Its hard to find that kind of elevation gain around here. I have a nice sized hill that's not too far that gains about 400-450 ft over a mile but that's about it. During the summer I plan on heading out once a week to a small mountain (1500ft). It will be a 90 minute drive each way, but it has several hiking trails where I can get 1250 feet of elevation gain over 1.5 miles (or 2.5 miles) depending on which side of the mountain I run up. Hopefully spending some long days out there will get me ready for my race. Other than that I still have to work out a training plan. It should be interesting, and hopefully in the end it will make me a stronger runner.

#914- 2 mile
#915- 4 mile my brain was more ready to run than my legs
#916- 2 mile
#917- 2 mile - kept it easy again, but my legs really felt ready to run more, will do no intensity next week but will be adding the miles back on
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