magiciansampras

I had the best intentions to run this thing moderately hard today. But it was raining and cold and generally disgusting out, so once I got started I said to myself, "get this over as soon as possible." So, what was supposed to be a moderate run really turned into a lactate threshold run where I run basically pretty hard for about an hour or so (this is around 6:40-6:45 for me I think). It happened to be that 10 miles was just about right for today.

Anyway, I felt good on the run and was pleased to finish not completely exhausted. I'm feeling good about the training so far. I know I have the speed, I just need to make sure I have the endurance. This weekend's 20 miler will surely help.

Splits:

Split Time
1 0:06:30
2 0:06:44
3 0:06:39
4 0:06:45
5 0:06:36
6 0:06:31
7 0:06:46
8 0:06:45
9 0:06:48
10 0:06:41

Totals: 10.00 miles, 1:06:51 total time, 6:40/mile pace.

aztimm

Those are some crazy fast times!!!

I'm glad I went back to PA when I did...it snowed there today. Meanwhile we're having near record heat here, they're calling for 100 on Sat.

aztimm

Almost forgot to ask...anyone have any good recommendations on running tights? Brands to look for, where to buy, etc? Any recommendations on sizing?

I'm tempted to just bite the bullet and go to Dicks, just so I can try them on. My legs are long, my waist small, but my thighs thick. I wear S in running shorts, and 30 x 32 in most pants or jeans.

Thinking of getting them for my Europe trip. It would be fun to run in Munich and Berlin.

WIRunner

I'd head out to a local running store.
I bought a pair of tights at target that were pretty decent, strangely enough.

Now a question for everyone else.
So I hate treadmills. Seriously hate treadmills. A 2 mile run on a treadmill wears me out more than a 6 mile run on the pavement (even at a 0% slope). Suggestions on how not to feel like death after a run?

GBeckman

I really, really love my CW-X tights. They're pricey, but soooo worth it. I bought a pair of Nike tights on sale before I got the CW-X tights, and I hate them. They're great to wear for skiing, too!

magiciansampras

I've never tried tights before but this might be the season I do for the first time!

magiciansampras

Anyone here own a treadmill? I'm tinkering with the idea of purchasing one and some free weights and then being done with my gym membership. I've realized that $70/month or whatever I pay can be saved pretty quickly if I just purchase what I use at the gym, which is relatively little.

aztimm

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Had a treadmill, engine blew after 1-1/2 year and returned it to Costco, full refund. I still have a Joe Wieder machine, which is also a pain. Cables would break in the middle of a set (almost hurt myself); taking that apart this weekend and calling for a trash bulk shipment in a few weeks.

Do you have 24 Hour Fitness near you? Their Costco deal is a steal, $300 for 2 years. We have several in greater Phoenix, one 2 miles from home. They take great care of the equipment, and are always adding new things.

Just think about the maintenance and upkeep, along with your safety. I'll never forget some movie from ages ago, a guy was benching at home alone...bar fell on his neck and he died. Even when I don't have a specific spotter at the gym, I can see people looking out for me, and I do the same.

magiciansampras

Very good points. Did not figure in the safety aspects.

GBeckman

www.runningwarehouse.com occasionally has killer deals on CW-X tights and has free 2 day shipping (and free returns) to boot.

annerj

My old HS weight coach would never let us do lat pull downs behind the head (always in front). He told a story of a cable breaking on the way down and a kid breaking a vertbrei in his neck.

He also wasn't a fan of necklaces as I guess a kid drove a cross into his chest with the bench bar. Just painful nothing serious I guess.


The gym I go to know is quiet enough that its often just me in the weight room. If I'm benching by myself, I do so without collars. This way if the weight was too heavy for me to get up to the bail out rack, I could tip them off.

aztimm

Made it to swim this morning with the team, ASU Rec Center, 6am, short course yards
around 800 warmup (was the first in the pool)
12 x 25 @ :35 'cycle 3' (distance per stroke/turnover/combo)
100 easy smooth, no interval
12 x 25 @ :30, 1/2 fast, 1/2 easy
100 easy smooth, no interval
2 x 50 FAST @ 2:00 (times were 33 and 34)
100 easy smooth, no interval
main set-- 3 x 100 @ 10 min
--did around 400 after the first 2.
--times were: 1:09, 1:07, and 1:05
--#3 I did off the block...but shouldn't have. my ankle had been feeling good so I tried it, but didn't realize all the force I put on my ankle in the dive. to boot, my other calf started to cramp as I dove in, but I was able to shake it out
200 easy

I woke up around 30 min before my alarm went off and couldn't get back to sleep. I thought of doing some planks before I left, but ended up heading to workout early.


went to the gym after work....next bit is copied/pasted from my iPhone notes
Treadmill: 22:00, 261.7 calories, 2.32 miles, avg pace 6.3 mph. 2 min walk/warmup, then started at 5.8 mph, increased .2 mph every min to 7 mph, then held that for 3 min, 7.3 for 3 min, 7.5 for 3 min, 7.8 for 3 min, 2 min gradual warmdown
Step ups w/ low stool, each leg up, hold other up for 2-3 sec: 3 x 10
Standing jump up to same stool: 3 x 10
Wall squats; big ball behind me against wall, as I squat down lift up 10#: 3 x 15
Leg press: both legs together-3 x 12 x 90, legs separate-3 x 8 x 50
Lifefitness standing calf: 3 x 12 x 75, plus 6 heel raises before and after each, and lots of stretching
Lifefitness leg curl: legs together-3 x 12 x 50, separate-3 x 6 x 30
Lifefitness leg extension: legs together-3 x 12 x 70, separate-3 x 8 x 40
Leg raise: 3 x 15
Pullups (neutral grip): 10, 9, 9
Nautilus nitro abdominal: 1 x 25 x 110, 1 x 25 x 125, 2 x 15 x 140
Ladder drills: see below
Plank: 2 x 1:30 (tough on that last 30 sec)

saw a guy doing step-ups with a bar on his shoulders (kind of squat), looked interesting. so many options.
I incorporated in most of the stuff I had done at PT. I couldn't find the ladder thing, the front desk guy showed me where they keep it, and I found all kinds of stretch cords, bands, etc. now I just need to find an ankle isolator and I'll have everything I had at PT (without the co-pay)

tomorrow is my day off from official exercise. but I'll be taking apart the Joe Wieder machine I have in my home office, I haven't used it since I joined the gym. hoping to get outside for a run on Sunday; nothing crazy, and no crazy wake-up time. goal is at least 2 miles, no more than 4, and I'll get up around 7am. have to find my Garmin forerunner. we're having record heat (was 100 today, 100+ tomorrow), but overnight temps are 65-70, so I should be ok, especially for such a short distance.

magiciansampras

Yesterday the weather was atrocious so I wimped out and ran my pace run inside on the treadmill instead of outside in the cold rain. The treadmill is miserable, but I would imagine outside was as well.

Started with 1 mile warmup @ 8:40 pace. Then did 9 miles @ 7:13/mile pace (treadmill has no setting for 7:15 pace). Finished with1 mile cooldown @ 10:00 pace.

I also played with the incline, moving from 1% - 3% randomly through the run to sort of imitate hills. Felt good.

Totals: 11 miles, 1:24:00 total time, 7:38/mile average pace.


Today I did my 2nd of 3 20 milers. This run went really well. Couldn't ask for better weather. 40s, overcast, some wind but not terrible, no precipitation. Really perfect weather for a nice long run.

I did a 3:1 run here where I ran the first 15 miles at LDS pace and then the last 5 at marathon pace. I was happy to see that I was able to maintain the MP throughout the last 5 and finished my run feeling good. This was definitely a good confidence boost, particularly considering the pace run yesterday meant the run was done on semi-tired legs. Come marathon day with fresh legs hopefully I'll feel even better.

Splits:

Split Time Distance
1 0:08:08 1
2 0:08:08 1
3 0:08:21 1
4 0:08:18 1
5 0:08:07 1
6 0:08:00 1
7 0:08:04 1
8 0:08:37 1
9 0:07:56 1
10 0:08:18 1
11 0:08:03 1
12 0:07:37 1
13 0:07:51 1
14 0:07:43 1
15 0:07:51 1
16 0:06:56 1
17 0:07:17 1
18 0:07:13 1
19 0:07:19 1
20 0:07:16 1
21 0:01:50 0.25

Summary: 20.25 miles, 2:39:01 total time, 7:51/mile average pace.

dhuey

If you get reasonably good conditions in Philly, you've got an excellent chance of BQ'ing. Just don't go out too fast. Say that to yourself before you go to sleep each night.

aztimm

I didn't realize he was doing the Philly marathon. Hope you have good weather...it just snowed up in my hometown Thurs-Fri-Sat (I think about 5" all-in). My sister sent me this photo of her backyard Friday morning.