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Fall Running Challenge Sep 14-Nov 14
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tigerchik
Oct 23, 09 13:59
Post #301 of 431 (594 views)
Re: Falling Running Challenge ???? [burnman]
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About 2 years ago, I had huge muscular imbalance in and around my hips and lower back. It led to some recurring knee and inner thigh issues until I got proactive about it. In addition to keeping things loose, the best exercises were hip abduction/adduction. That, combined with periodic core work, keeps everything in the power zone stable, thus dramatically improving my running economy and minimizing injury.
Thanks for the reply. Proactivity is good.
_____________
mmm, pi!
devashish_paul
Oct 23, 09 19:24
Post #302 of 431 (577 views)
Re: Falling Running Challenge ???? [Frank Ferrari]
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Frank, with all those running miles, you must have dropped 10 lbs....next year at LP sounds like you are on track for 5:15 bike and 3:30 run....45-49 will be killer for you guys though. Tetsuoni, and Ian Fraser are in amongst others! Should be fun watching you guys from the sidelines.
Todays run was 72 minutes. I nearly died in the heat sun and humidity (you guys probably thought I'd never say that). Perhaps it was the jetlag catching up. Anyway, ran to the track and did 8x100m with 100m cruise, then 5x200m with 100m easy and then main set was 16x400m with 100m recovery. I really did not have the heart to time the 400's cause I was just feeling like crap....third day in a row at the track and coupled with 12 time zone jetlag and messed up sleep and I was feeling it. Plus the heat and humidity were getting to me. I just went on perceived exertion at what felt like 10K race pace (which in theory should be 87 to 90 second range) finally I sucked it up and timed a few and was glad to see a few 85's, but I have to admit the moment I time them, I'm running faster....something about having a clock in the picture. I am sure the others that were not timed not 90 seconds. My original plan was to do mile repeats much slower for a 90 min run, but I really did not feel like that type of a sufferfest (even though pace would be a lot slower).
OK, glad everyone is having fun. If you're participating in this thing, you should be well set up for the 100/100 STARTING ON DEC 15TH! This year my goal for the 100 days is to hit 800K total running or 8K per day. This gives me more time to XC ski and do some indoor biking (I'll have to start more riding earlier this year on account of doing an Ironman a month earlier than normal).
Dev
www.kestrelbicycles.com |www.infinitnutrition.ca | www.nineteenwetsuits.com
Free camps: Whiteface Hill Climb + Epicman Lake Placid 3k/180k/21k June 10/11 2010
Frank Ferrari
Oct 24, 09 3:15
Post #303 of 431 (564 views)
Re: Falling Running Challenge ???? [devashish_paul]
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Dev,
Glad to hear you are managing to the the training in despite the travel, day 3 and day 4 are always the worst for me with respect to jet lag.
I raced Muskoka at about 183 lbs, took a week off and then started this challenge. I am now down to 172 lbs. When I used to XC race on the team I was 168 lbs, so not a lot further to go.
Two a day run workouts burn the calories. I am off for 33 - 36 k today.
Cheers
Frank
tigerchik
Oct 24, 09 6:43
Post #304 of 431 (552 views)
Re: Falling Running Challenge ???? [Frank Ferrari]
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at this point I am hoping to be able to run 100/100 too and will probably be coming back from this and starting at 30 min runs.
Tried 45 min of cycling today, we'll see how my hips tolerate that the rest of the day. Did some squats too, trying to hit those glutes.
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mmm, pi!
devashish_paul
Oct 24, 09 7:57
Post #305 of 431 (548 views)
Re: Falling Running Challenge ???? [Frank Ferrari]
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...When I used to XC race on the team I was 168 lbs, so not a lot further to go....
Look out 45-49 guys. And for those of you who are not aware, that "team" that Mr. Ferrari refers to is the Canadian National XC ski team. Frank is something like a 10x National XC ski Champion and just getting into tris the past few years as part of his endurance athlete mid life crisis....everyone is in trouble now!!!
Yeah, Frank I agree....day 3 is the worst. Day 1 you're on Adrenalin, day 2 on caffeine...by day 3 no amount of adrenalin and caffeine can make up for lack of sleep and overtraining during the first 2 days. Tomorrow (Sunday), I am just doing a light easy run and in the afternoon one of my Japanese colleagues (I just pulled into Tokyo) is renting me a road bike and he's taking me out with his group of roadies for a sound thrashing, but I just got a note that said, "If it rains we cancel"....I'm thinking "wtf?" I have to shame them into taking me riding. I did not travel across half the world with my business clothing, coffee press, run gear, swim gear and bike shorts-shoes-gloves-jersey-jacket-pedals all stuffed into a carry on (I can't believe I pulled that off) to NOT RIDE!!!
Frank, on a different note, can I lure you to Ottawa this Saturday for the Beat Beethoven half marathon? I am pretty sure (unless I get sick due to travel etc) that I will run it. The plan would be to ride over from my place, race and ride back (25K ride each way). 2 weeks out from Clearwater, that would be a good bike-run combo day.
Dev
www.kestrelbicycles.com |www.infinitnutrition.ca | www.nineteenwetsuits.com
Free camps: Whiteface Hill Climb + Epicman Lake Placid 3k/180k/21k June 10/11 2010
(This post was
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by devashish_paul on Oct 24, 09 8:08)
bmanners
Oct 24, 09 11:52
Post #306 of 431 (539 views)
Re: Falling Running Challenge ???? [devashish_paul]
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Did a 7 1/2 mile run today in the rain and wind. It was 68 degrees so was refreshing actually. Only part that was not was my legs after yesterdays run they were "wobbly". Finished it strong though.
tigerchik
Oct 24, 09 14:08
Post #307 of 431 (521 views)
Re: Falling Running Challenge ???? [devashish_paul]
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I did not travel across half the world with my business clothing, coffee press, run gear, swim gear and bike shorts-shoes-gloves-jersey-jacket-pedals all stuffed into a carry on (I can't believe I pulled that off) to NOT RIDE!!!
LOL hope you can get them out even if it's wet.
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mmm, pi!
devashish_paul
Oct 24, 09 20:55
Post #308 of 431 (496 views)
Re: Falling Running Challenge ???? [Frank Ferrari]
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Frank, looks like the bike shop for the rental got in the way....they won't rent to me in the rain!
Oh well, I looked at Google maps and found this track close to my hotel:
http://maps.google.com/...248&t=h&z=16
It's not that far away, but it took me forever to find it weaving through the concrete jungle. It is barely 15 min warmup run from my hotel, but it took me 40 minutes to find it after a series of slightly wrong turns etc. Also what you see on Google sattelite view and what it looks like at the street level can be totally different. At least in North America, with Street view, you can literally preview every corner that you'll need to turn on in advance of getting there.
Anyway with today's run I ended up with another week over 75K even though I lost an entire day out of my life on account of crossing the date line. I guess next week, I get an 8 day week. So as of now, I am just under 420K with 3 weeks to go. Not sure if I can get 180K in over the next 3 weeks as I will need to clamp down with the Computrainer 240W "Metal man" pacer when I get back home to get ready for CW.
By the way, with your new weight at 330W FTP you're closing in on 4.5W per kilo????
Dev
www.kestrelbicycles.com |www.infinitnutrition.ca | www.nineteenwetsuits.com
Free camps: Whiteface Hill Climb + Epicman Lake Placid 3k/180k/21k June 10/11 2010
tigerchik
Oct 25, 09 7:50
Post #309 of 431 (484 views)
October 25
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I ran!!!!!!!!!!!!!!
1.5 miles, then 50 min cycling. Also did my shoulder weights.
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mmm, pi!
bmanners
Oct 25, 09 9:12
Post #310 of 431 (467 views)
Re: October 25 [tigerchik]
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Sounds like your starting to feel better!! Awesome, take it slowly. Not that that is what I would do but sounds like you are alot smarter then me. Thinking about rest today or rounding out to a nice 55 mile week.
Frank Ferrari
Oct 25, 09 10:13
Post #311 of 431 (463 views)
Re: Falling Running Challenge ???? [devashish_paul]
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Thanks for the offer Dev, but I registered for the Angus Glen half marathon already.
Cheers
F
devashish_paul
Oct 25, 09 14:11
Post #312 of 431 (455 views)
Re: Falling Running Challenge ???? [Frank Ferrari]
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Frank, you better break 1:20 with all this weight loss and mileage....
OK, so I looked at the spreadsheet and there are only 6 people on platinum club pace? That's only 5 miles per day. Come on people. What's going on? I thought you guys were all studs and would be closing in on 600 miles for this, not a lame 600K.
Ok, it's Monday 6:10 am in Japan now. Heading out from my hotel to the track I found yesterday. Big day of customer meetings and speaking to Japanese "tech-geek press" today. I have to figure out a way that I can get paid to yap about triathlon rather than technology :-)
Dev
www.kestrelbicycles.com |www.infinitnutrition.ca | www.nineteenwetsuits.com
Free camps: Whiteface Hill Climb + Epicman Lake Placid 3k/180k/21k June 10/11 2010
tigerchik
Oct 25, 09 15:44
Post #313 of 431 (443 views)
Re: Falling Running Challenge ???? [devashish_paul]
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OK, so I looked at the spreadsheet and there are only 6 people on platinum club pace? That's only 5 miles per day. Come on people. What's going on?
if I hadn't gotten hurt...
I haven't looked at the spreadsheet for a couple weeks :-) I don't want to see how far down I've slipped!
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mmm, pi!
devashish_paul
Oct 25, 09 16:27
Post #314 of 431 (440 views)
Re: Falling Running Challenge ???? [tigerchik]
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didn't you hurt yourself? Its not like it magically happened? Sorry for the tough love
Tri2HaveFun
Oct 25, 09 17:02
Post #315 of 431 (429 views)
Re: Falling Running Challenge ???? [devashish_paul]
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"OK, so I looked at the spreadsheet and there are only 6 people on platinum club pace? That's only 5 miles per day. Come on people. What's going on? I thought you guys were all studs and would be closing in on 600 miles for this, not a lame 600K."
I think some of us are closing in on 600 miles. A few are already past the 600K mark.
Don
Tri-ing to have fun. Anything else is just a bonus!
hgrong
Oct 25, 09 17:14
Post #316 of 431 (423 views)
Re: Falling Running Challenge ???? [devashish_paul]
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Quote:
OK, so I looked at the spreadsheet and there are only 6 people on platinum club pace? That's only 5 miles per day. Come on people. What's going on? I thought you guys were all studs and would be closing in on 600 miles for this, not a lame 600K.
I am going to make it. Three weeks and 122 mi to go. That is just over 40 mpw, exactly what I have been averaging for the past six weeks.
I don't know where you get that only 6 people are on pace. I am currently in 12th and exactly on pace.
_EH_
Oct 25, 09 17:15
Post #317 of 431 (423 views)
Re: Falling Running Challenge ???? [devashish_paul]
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well there are 4 already over 600km ;-)
I ran the 10km Rattle me Bones today, I had an ok run, but didn't execute properly, the group I was running with lost our pace (we ran a 4:04km according to my watch) in a twisty turny section(residential area) which ended up costing us.
Ended up coming in @ 38:05, I had wanted to go 37:30 :-(
The winds didn't help much either!
Should have ran the MADD dash with you, I don't think the Rattle me Bones is a fast course (too many turns (I counted 14) and it is _always_ windy out there.
Ewan
tigerchik
Oct 26, 09 9:07
Post #318 of 431 (396 views)
Re: Falling Running Challenge ???? [devashish_paul]
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sorry, I wasn't trying to imply that it wasn't my fault. Just stating "this is why I fell off pace" ;-)
60 min bike + 6.5 mi run this AM.
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mmm, pi!
bmanners
Oct 26, 09 11:06
Post #319 of 431 (376 views)
Re: Falling Running Challenge ???? [tigerchik]
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16 mile run and going to do a hour spin bike now. Beautiful weather out for biking 10 mph wind, 60 degrees and sunny. To bad I got kiddies home . LOL Run felt great 8 mile run out to Brigadier General William C. Doyle Veterans Cemetery. Stopped at the chapel made a 2 minute prayer for our boy's and my uncle who is buried there. Great day for a run and think I will try to make that a once or twice a week run weather permitting. Not a thing better for motivation then seeing (remembering) all the brave people that gave their lives or served are country so we can run.
devashish_paul
Oct 26, 09 16:38
Post #320 of 431 (354 views)
Re: Falling Running Challenge ???? [_EH_]
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_EH_ MADD Dash had 14 turns too. My estimate is ~ 1 second lost per hard 90 degree turn and 2-3 seconds lost per 180 degree turnaround (ex cookie run). I think that unless you can run the full tangets though, you really lose time where the most is lost.
WRT to platinum club pace, while my off the cuff calculation may have been off, I am surprised with the amount of talk that goes on at ST, how few people even average 8-10K per day of running. Of course, that's the people logging. Those who don't log, "THINK" they average more based on their "big weeks" but the reality is that all those small weeks of volume bring down the avergage.
TC, good to hear you are running. You only need 5 miles per day to hit platinum club...that's not much for someone like you.
----------------------
It's already the 27th in Japan which means I'm 44 today so I have to do some kind of a workout involving the number 44. After 7 days of smog in China or fog and rain in Japan finally a sunny day with clear skies so I could see Mt. Fuji from my hotel room up on the 26th floor ...pretty spectacular...birthday set 20 min warmup run to Yuyogi Park Track did a few laps with accelerations then 22x400m in 90-96 seconds, 100m cruise, 20 min run back to hotel! I thought of doing 44x200, but went for 22x400 with the 100m cruise in between. I think I would have lost track of 44x200, plus I like to think I can keep up with some people half my age anyway :-) Solid run adding up to 20K today! Actually the last 400m with in 81 seconds just to feel like there was a sprint involved!
www.kestrelbicycles.com |www.infinitnutrition.ca | www.nineteenwetsuits.com
Free camps: Whiteface Hill Climb + Epicman Lake Placid 3k/180k/21k June 10/11 2010
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by devashish_paul on Oct 26, 09 18:36)
brentl
Oct 27, 09 0:53
Post #321 of 431 (342 views)
Re: Falling Running Challenge ???? [devashish_paul]
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stopped in my tracks by a nasty little gi virus. should be a quick recovery though.
tigerchik
Oct 27, 09 3:41
Post #322 of 431 (330 views)
Re: Falling Running Challenge ???? [devashish_paul]
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You are twice my age :D
Happy birthday!
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mmm, pi!
bmanners
Oct 27, 09 5:20
Post #323 of 431 (318 views)
Re: Falling Running Challenge ???? [devashish_paul]
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Happy bday Paul. Instead of looking at Mt. Fuji how about climbing it. Should be good for 30,000 K for the autumn challenge. Going to run 10 k inside on dreadmill after 1hr15 min on spinbike at a difficult and not to easy resistance. Sounds hard huh...........
Well off I go to the gym and Have a great day. I have a extra piece of Carvel icecream cake I will eat in your honor. Any reason for icecream
KINGMurphy'sLaw
Oct 27, 09 5:47
Post #324 of 431 (313 views)
Re: Falling Running Challenge ???? [devashish_paul]
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Sheesh, you are *old* Dev!!!! Happy birthday!!! : )
Does this mean you'll be M45-49 next season? WAAAAAAH, you won't be in my AG then. No head-to-head smackdowns. Well, except for E.Dot, of course.
(altho after my 0-for-infinity against ya this season, that's probably a good thing, for me.)
Only thing that'll have the # 44 involved in it on the day when I 'age up' will be in my beer stein (in fluid oz).
10k of running a day (on average) for a triathlete is a lot. Given that most folks aren't running 7 days a week, hitting 70k/43m in 5 or 6 days, along with biking and (GASP!) swimming, can be a bit of a stretch.
FWIW, I did 26m the week after AmZof, then 47m this past week, aiming for ~55m this week, and ~60m next.
(that's my recovery week and then 3 week 'build' for Philly mary - some is better than none I guess.)
float
,
hammer
, and
jog
*** On hiatus from 11/1/09 - 4/1/10 ***
Chris G
Oct 27, 09 6:16
Post #325 of 431 (305 views)
Re: Falling Running Challenge ???? [devashish_paul]
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happy birthday Dev!
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