Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) (Page 105)

I love that you calculated that!

Whoops, I thought this was Jo asking me

hehe.

Quieter. 

I have been trying to figure out if it is Salty/Yanti/Jo quietness of if the new site is causing some of the lack of chatter.

I got mine from DeSoto.

I got one from an expo.  It's big enough to carry my iPhone and an inhaler in.  Love it.  Obviously, I won't have the phone during tris, but I also use it during running races.

Where are Salty & Yanti?

New BT settings PSA:

If you do not want your email address to be visible in your profile, confirm that it is not checked under Settings > Account Settings > Email.

At least one person in this group has this checked and I was not sure if this individual intended for that to be the case or not.  So Judi, please confirm your settings are what you intended

Beyond swamped. Putting in 15-20 hour days right now; breaks for training and slopping down food only.

HERE I AM 

Thanks for all of this, Ben. So what would you consider a "relatively long run"? I understand what you're saying here, I think. It takes me about 20 minutes to feel good about a run, so I wouldn't want to do any tempo work until after that. So I guess what I'm asking is how long would the "speed" portion of this run be, assuming 20 minutes warm up before and cool down after?

I miss Scout.

I haven't fell off the face of the earth nor have I found my way to the antipodes.     I'm working 40 hrs a week as a life guard and  and tutoring in our math/science learning center for another 20.      Basically working 60 hrs a week and that all in five days.   I have weekends free but for about the first time in my life I'm using it for what it was originally intended for which is to rest and to play.    I still am getting an occasional workout in  but most are only about 30 minutes in duration.  I do get a long bike ride  in on Saturday or Sunday.   A perk of being a lifeguard is that I can get a swim in at work when I'm on my break.

Sarah is working too so our play days are on Saturday.    We swim for fun, sail, or just cruise the country side.   There are events to attend this summer like the Helen Keller festival in Tuscumbia,   the W.C. Handy festival in Florence, and so on.

The summer is shaping up nicely.

What if I had a whopper holder too!  LMFAO.  

::hugs::  Miss you!!

I believe what Ben means is that for a tempo, you would want to warm up for 2-3 miles, do a tempo, say 4 miles at HM pace, and then cool down for a few miles. Suddenly you are at nearly, or over 10 miles. Now, if you are used to running 10-milers, no biggie. But if you are not, you are working on endurance and speed at the same time and more often that not, that is a recipe for injury.

I can't say enough, work on your volume and frequency first, you can go a hell of a long way with this simple strategy. Ben's suggestion of hills for strength is not a bad idea either. And this can be pretty informal. It can just simply be selecting a hilly route and doesn't necessarily need to be hill repeats to get the benefits.

Right. I understand that we need to work on one thing at a time. I'm working on 10k pace right now because I'm doing Olympic distances this summer. Do you still think a proper tempo run should be 10 miles for a 10k? I guess I was thinking I could do two miles warm up, two miles at 10k pace, two miles cool down. My "long" runs are between 8-11 miles. It seems to me that my running fitness could handle that six mile "tempo" run. Do you disagree?

I know it has been said a thousand times, so I'll give you my advice through a little story.  

As most of you know, I just started running in July 2011.  I started running to lose weight, and I couldn't run 1 mile on a treadmill. I grew up pretty athletic, so my endurance came back very quickly.  It was like my body was saying "It's about time, now lets run!"  

I did my first ever 10K in November of that year, and I ran it in 47:47!  That time will forever be engraved in my mind, because it was so much faster than any of my training runs.  A 7:41 pace, when only 3 months earlier I couldn't run 1 mile.  I was so pumped I immediately set my sights on a sub 7:00 min mile for a 10K.  It's only 41 seconds per mile right?  How hard could that be?  

Oh stupid, stupid Skrat.  

So 2 days later, I decided when I was training, I was going to run faster during my training runs.  1 day after that, I decided I was going to run more days per week.  I started running fast and often.  I bumped up my mileage and my frequency very rapidly, and I felt great.  I was going to be the next age group running sensation!  I also registered for a 1/2 marathon on New Years eve that year.  

I was so good about training.  So motivated.  I kept running fast and often.  

Then about 3 weeks before my 1/2 marathon, my Achilles Tendon started getting sore.  I told myself to HTFU!  Get out there and run.  However, it got sore enough that I was limping around on it during the day.  I got a boot and immobilized it for a few days.  I decided that I had built up enough to go do my 1/2 marathon, so I didn't run for 2 weeks before my first 1/2 marathon.  

New Years Eve rolls around, and I'm so excited to go crush my first 1/2 marathon.  I start running, and I'm feeling great.  The legs were fresh.  I lined up with the 8:00 min mile group, and the gun went off.  "Geez, these people are running slow" I thought to myself. So I picked up my pace and started flying by all the "slowpokes."  I was picking them off 1 at a time.  I found my calling. The next running sensation had arrived!  Mile after mile, I felt great.  Then I hit mile 8.  

Whapp!  It was like I got hit in the tendon with a baseball bat.  All of a sudden, I couldn't hardly run.  But I was determined that I would not walk any portion of this 1/2 marathon, so I kept running.  My pace went from about 7:40 per mile to about 12:00 min per mile, but I KEPT RUNNING, because that was one of my goals.  

I finished, in a time of 2:04:00.  I was very disappointed, because my goal was under 2 hours.  I did not have the sense of accomplishment I thought I would, and worst of all, my Achilles Tendon hurt like hell.  

The next day I had a red swollen knot on my Achilles Tendon.  It was located about 4 inches above my ankle, and people who saw it were really worried.  They had never seen anything like that.  It hurt like hell just to walk.  Running was out of the question.  

I had to take 3 months off of running, and when I resumed, I was back to running less than 1 mile.  For months I was paranoid about my Achilles Tendon anytime it felt even a little sore.  

Should you jump from 2.5 miles to 13 miles in only 12 weeks?  Fachmie! NO!!  Or should I say No Faching way?!  

Take it easy, build to a 10K first.  Your 1/2 marathon will be waiting for you when you are ready to go kick it's azz without injuring yourself.