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  1. #2601
    Join Date
    Feb 2008
    Location
    Seattle
    Posts
    365
    Quote Originally Posted by acinpdx View Post
    just finished a 10wk couch-to-5k after last year not exercising prior to winter, off with back issues.
    and, now signed up for a half marathon in the fall to encourage some progress over summer
    C25K got me started last summer. Coupled with motivation to be fit for a ski trip I kept it up. Running (or walking) a half marathon trail run with 3900' of vert this coming Saturday. The Hal Higdon running plans seem pretty popular and I have a friend who has run a handful of marathons and swears by them... Good luck on your half.

  2. #2602
    Join Date
    Feb 2008
    Location
    Seattle
    Posts
    365
    I think I might have been bitten by the trail running bug this weekend. I ran the Destination Trail Orcas Island Half (https://www.destinationtrailrun.com/orcas-island.html). With 3900' of uphill and and another 3900' of downhill spread out over 10 of the 14 miles it felt as much like a rushed hike as a run. The course has roughly 2 miles of fairly flat rolling trail at the beginning and end. I went in with a strategy to hike all of the uphill and comfortably jog the flats and downhill. I thought that I was saving something in my tank for those last two miles but as soon as I got to the bottom of the long descent and started out on the flats I realized that I didn't really have anything left. I finished in under 4 hours (90th/162) which had been my goal all along.

    The results may not standout but I was running on a not fully recovered sprained ankle, I was under trained, and this was the longest run I've ever done. So, I'm pretty stoked.

    I signed up for the Seattle Marathon in December and I have some plans for a couple personal trail running projects this summer. Now I just need to figure out how to stay injury free.

  3. #2603
    Join Date
    Sep 2006
    Location
    Fraggle Rock, CO
    Posts
    5,602
    Got almost 2 hours in this morning in some of the most glorious conditions of the year so far. Spring!!!

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    Brandine: Now Cletus, if I catch you with pig lipstick on your collar one more time you ain't gonna be allowed to sleep in the barn no more!
    Cletus: Duly noted.

  4. #2604
    Join Date
    Oct 2003
    Location
    slc
    Posts
    10,573
    3,300' of -28% average grade descending yesterday, quads are smoked.

  5. #2605
    Join Date
    May 2009
    Location
    inpdx
    Posts
    11,763
    Pulled hamstring this morning (fuuuck!!!)

    What’s the treatment to get over this?

  6. #2606
    Join Date
    Oct 2003
    Location
    写道
    Posts
    11,144
    Quote Originally Posted by acinpdx View Post
    Pulled hamstring this morning (fuuuck!!!)

    What’s the treatment to get over this?
    Massage from someone who understands sports injury.
    ¡Órale, vato!

  7. #2607
    Join Date
    Mar 2011
    Location
    Magically whisked away to...Delaware
    Posts
    2,260
    Quote Originally Posted by Buke View Post
    The Hal Higdon running plans seem pretty popular and I have a friend who has run a handful of marathons and swears by them... Good luck on your half.
    I've followed HH plans for a 1/2marathon and two marathons. They're simple to follow and work well for me.

    Good luck AC.
    It makes perfect sense...until you think about it.

    No thanks. I'll stick with porn. - Benny

  8. #2608
    Join Date
    Feb 2010
    Location
    Eastern Idaho
    Posts
    408
    Sorry AC! Massage like Viva says, and rest it. Maybe some of splat's special cream?

    I don't know what I was thinking taking on a 55k. My body hurts and I only did 26 miles over Saturday and Sunday. I don't know about these 40+ mile weeks. Does the body adjust faster than you realize? I miss the days when a long run was 5 or 6 miles. I am happy for the cooler weather though.

  9. #2609
    Join Date
    Sep 2006
    Location
    Fraggle Rock, CO
    Posts
    5,602
    Got out for an hour and a half in light rain this morning. Dynafit transalper jacket killed it though. I freaking love it when gear works as designed!
    Brandine: Now Cletus, if I catch you with pig lipstick on your collar one more time you ain't gonna be allowed to sleep in the barn no more!
    Cletus: Duly noted.

  10. #2610
    Join Date
    May 2009
    Location
    inpdx
    Posts
    11,763
    Quote Originally Posted by Viva View Post
    Massage from someone who understands sports injury.
    i will look into this, thanks

    iced today, but can't elevate it & get work done unfortunately

    (i'm such a moron; i felt it coming on & slowed way down, but didn't just stop...until it made me)
    Last edited by acinpdx; 05-20-2019 at 05:17 PM. Reason: grammar

  11. #2611
    Join Date
    Nov 2014
    Location
    SLC
    Posts
    4,433
    first reluctant trail run of the season (no time + in laws in town) went well... 120+ days of ski touring keeps the legs strong apparently! running in chacos i was probably suboptimal but worked fine for a quick 1500’...

  12. #2612
    Join Date
    Oct 2013
    Posts
    12
    Another vote for the Higdon plans. May be yet available over at Runners World. My suggestion for the first time, start with one level below where you think you want to be and change over to a more advanced plan if things go well. I liked the lower Intermediate.

  13. #2613
    Join Date
    Oct 2003
    Location
    Joe's Garage
    Posts
    5,855
    Looking for a trail marathon for the fall (October/November). Anyone do the north face SF marathon? Might be a good chance to show the chillin the west coast. I hate Active.com though


    Sent from my iPhone using TGR Forums
    No Roger, No Rerun, No Rent

  14. #2614
    Join Date
    Oct 2003
    Location
    写道
    Posts
    11,144
    Quote Originally Posted by 2bjenny View Post
    Sorry AC! Massage like Viva says, and rest it. Maybe some of splat's special cream?

    I don't know what I was thinking taking on a 55k. My body hurts and I only did 26 miles over Saturday and Sunday. I don't know about these 40+ mile weeks. Does the body adjust faster than you realize? I miss the days when a long run was 5 or 6 miles. I am happy for the cooler weather though.
    Don't worry so much about the weekly mileage for now. Rather try to get in one nice long run, and one your shorter runs, focus on speed- i.e., run them a little faster than you might normally. Unless you're feeling like shit that day, then just take it easy. Have fun!
    ¡Órale, vato!

  15. #2615
    Join Date
    Feb 2010
    Location
    Eastern Idaho
    Posts
    408
    Quote Originally Posted by Viva View Post
    Don't worry so much about the weekly mileage for now. Rather try to get in one nice long run, and one your shorter runs, focus on speed- i.e., run them a little faster than you might normally. Unless you're feeling like shit that day, then just take it easy. Have fun!
    Thanks! I've been mostly focusing on distance, doing a long run one day and then a medium run the next so I can get used to running on tired legs. I had been doing a short interval workout once a week.

    Any tips for glissading? Never had to glissade before. Doing a 21 miler next weekend, and the race organizers keep stating "the glissade is going to be top notch!"

  16. #2616
    Join Date
    May 2009
    Location
    inpdx
    Posts
    11,763
    i'm signed up for the massage, and I called a PT friend to ask about how to improve recovery. She said to me, "someone your age & with your history should own a tens unit" LOL...[amazon prime to the rescue]...ice, tens unit, light stretches, keep moving gently & massage therapy to get the tissue sliding again

    i'm very much in awe of you folks who are kicking out the miles, and hope to get somewhere into the realm of counting miles beyond single digits in the (thoughtfully paced) future

  17. #2617
    Join Date
    Oct 2003
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    写道
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    11,144
    Quote Originally Posted by 2bjenny View Post
    Thanks! I've been mostly focusing on distance, doing a long run one day and then a medium run the next so I can get used to running on tired legs. I had been doing a short interval workout once a week.

    Any tips for glissading? Never had to glissade before. Doing a 21 miler next weekend, and the race organizers keep stating "the glissade is going to be top notch!"
    I think that the back-to-back long or long/medium runs training regimen is over-rated. Never did it myself. "Fast training" is far more important than "Distance training", in my opinion. But that's what worked for me. Do you have a bike? Try a medium-long ride the day after your long run. Works other muscles and further improves cardiovascular fitness, which is the most important consideration.

    The only advice I can offer on glissading is to close your eyes, raise your hands in the air, and scream "AHHHHHHHHHHHHHHHHHHHHH!!!!" , as you're going down the hill. So much fun!
    ¡Órale, vato!

  18. #2618
    Join Date
    Feb 2010
    Location
    Eastern Idaho
    Posts
    408
    ^thanks Viva! I don’t think I get much as far as mileage from the medium run after long run, but for now it is helping mentally (I think) prepare for the 55k in realizing that I can run on tired legs. I am a very lazy runner! As far as the glissade, my current plan is, when in doubt, sit and slide down on my bum!

    Lots of elk on today’s long run. Very misty, only 1 rain shower, and no one about. Was really enjoyable running up the FS road this morning. Was worried there would be lots of atvs and side by sides.

  19. #2619
    Join Date
    Feb 2010
    Location
    Eastern Idaho
    Posts
    408
    Elk this morning, group of cows, then startled a group of bulls a little further up the road. Lots of moose tracks, but haven’t seen any yet.

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  20. #2620
    Join Date
    Feb 2008
    Location
    Seattle
    Posts
    365
    Do any of you have experience with the maffetone method? Or aerobic base training as promoted by the "Training for the New Alpinism" or "The Uphill Athlete" folks? I've been doing nothing but aerobic heart rate runs, keeping my heart rate between 127 and 143 bpm for the last month or so. It's been fine but man is it slow. Like 12-13 min/mile slow. My 8.5 mile run to work takes nearly 2 hours.

    I'm just curious if any of you have tried it and what the results were. I'm going to stick with it for another month and then I'm going to start a marathon training plan to get ready for the Seattle Marathon on December 1. I would do all of my marathon training that slow too but frankly I just don't have time. The difference between 10 minute miles and 13 min miles is nearly 2 hours a week spent running.

  21. #2621
    Join Date
    Dec 2008
    Location
    Posts
    5,080
    My times are improving. A bit of investment in footwear is really helping my knees.

    altra timp 1.5s (nimble but still good cushion)
    hoka stinson ATRs (yudgely plush)

    edit: flowers coming in strong at 8k

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  22. #2622
    Join Date
    Sep 2006
    Location
    Fraggle Rock, CO
    Posts
    5,602
    For the last 2 years I've been doing almost exclusively longer slower runs. Always trying to keep my heart rate in the sub 140 range. Yes, I'm slow as hell. But I'm never sore even after a 2+ hour run and I can go all freaking day in the mountains (unless I start running the downhills). It is humbling to run 10+ minute miles. But fuck it, ya know? I ain't racing anybody. I'm in it for the fitness and for the time on the trails and for the big ole battery that I can draw down on while I'm up in the hills.
    Brandine: Now Cletus, if I catch you with pig lipstick on your collar one more time you ain't gonna be allowed to sleep in the barn no more!
    Cletus: Duly noted.

  23. #2623
    Join Date
    Jan 2009
    Location
    907
    Posts
    10,072
    Code:
    Issued: 9:42 AM Jun. 27, 2019 – National Weather Service
    
    ...DENSE SMOKE ADVISORY NOW IN EFFECT UNTIL 1 AM AKDT SUNDAY FOR
    THE INTERIOR KENAI PENINSULA...
    
    * LOCATION...Interior Kenai Peninsula. This includes Seward.
    
    * SMOKE...Dense smoke from the Swan Lake fire has drifted
    southeastward across the interior Kenai Peninsula.
    Visibilities may be reduced to one quarter mile or less at
    times. There may be some improvement in visibility during the
    afternoon and evening hours, but winds for the next couple
    days will continue to transport smoke over this same area.
    
    * TIMING...Through Saturday, though there is potential for dense
    smoke to persist all the way through the weekend.
    
    * IMPACTS...Travel may be difficult due to low visibility.
    Persons with respiratory problems may have difficulty
    breathing when outside.
    
    PRECAUTIONARY/PREPAREDNESS ACTIONS...
    
    A dense smoke advisory means widespread fires will create smoke,
    limiting visibilities. If driving,  Slow down, use your
    headlights, and leave plenty of distance ahead of you in case a
    sudden stop is needed. For the latest road conditions call
    5 1 1 or visit 511.alaska.gov.
    
    &&
    Should have took a pic of my buff yesterday...PM2, yecch.

  24. #2624
    Join Date
    Aug 2006
    Posts
    4,233
    ^^smoke totally fucked with my mojo last fall in Northern California. Information seems mixed about being able to protect yourself with mask and staying active, especially concerning getting a mask to properly fit.

  25. #2625
    Join Date
    Jan 2009
    Location
    907
    Posts
    10,072
    Quote Originally Posted by bodywhomper View Post
    ^^smoke totally fucked with my mojo last fall in Northern California. Information seems mixed about being able to protect yourself with mask and staying active, especially concerning getting a mask to properly fit.

    My glasses fog if I wear it over my nose while fishing...So I know it leaks unless I seal my head like a lumpy doobie.
    Luckily, I had a few carbon filters just laying around I could put to use recirculating the air in the house...so we got that going for us at night, when the shit collects like ground fog.

    Prolly smoke some fish tomorrow, heh.

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