Ran a 10k in June (3 Viewers)

[culdeus]

I've developed massive calf cramps in the last 24 hrs. This is not good. I can barely walk. This has never happened to me. Ever.

 

[pigskinliquors]

I've developed massive calf cramps in the last 24 hrs. This is not good. I can barely walk. This has never happened to me. Ever.

Eat a banana. Calf cramps aren't a problem when cycling (running yes, cycling no). You can always work through calf cramps (the quads are a different bird).

 

[Righetti]

I can now say that the marathon training has really started, as I went over 10 miles the first time in a non-race sitatuion since the 2007 Marathon.

weather is 82 degrees (which is good), humidity felt like 90% (was actually a lot lower after I checked weather.com) but the best part about the weekend is that the long run is over.

Decided on a variation on a run I completed often last year.

Left Park Slope, up over the Brooklyn Bridge, down into China Town to the FDR, followed the running path up to the ramp for Houston street and then cut across on Houston, continued on the the West Side HWY. Ran the West Side Highway to Battery Park, then across again, over the bridge, through Boerum Hill and back to Parkslope

total run: 13.08 miles

total time: 1:59.08

AHR: 154

averaged an 8:58 minute mile

splits were a bit off

first 6.50 in 58.48

last 6.58 in 1:00.20 but I did have to stop at a deli downtown to get a gatorade which added at least a minute to my time, (not to mention added aggrevation to the poor guy working the counter as I handed him to soaking wet singles and then ran off.)

My first thought I had when I hit the halfway point was How the heck am I gonna get through four of these in November???, I definitely did not feel like this was a very easy run, but I guess no long run ever is easy. Especially if the humidity feels as bad as it did today.

Did suffer what can be described as the first injury of the long runs.. MAJOR nipple chaffing.. Will have to figure something out to avoid that..

some notes for the next run

1) i really should have some food in my stomach for these longer runs, I start to lose energy too quickly and feel hungry throughout

2) the utility water belt I have it terrible, those bottles feel like they are bouncing up and down, I can't seem to figure out if it is supposed to sit at my hips or a bit higher because at my hips it bounces like crazy, especially the two bottles on the back

3) need to get a new heart-rate watch, this Reebok one just doesn't give me a realistic number if i get over a certain heart rate

4) might want to consider slowing down a bit for the next run, try to keep the AHR under 145 like i was doing last summer, makes for a much more comfortable run although obviously quite a bit slower

did two 4 mile runs on the treadmills this week along with the one 4.67 Prospect Park run.

1 recovery run tomorrow of about 2.5 miles and then we can put week 5 in the books

 

[Righetti]

Ran the NYC half marathon yesterday in 1:51.34 which got me in at an 8:30 pace. Was happy about the time especially considering how much I felt like i dragged the back end of the race.

Nice job, Righetti! By the way, what exactly did you do to your ankle? I sprained mine playing b-ball last week Monday morning, and it put me out of action for five days. Probably should've waited a few more, but I couldn't handle not running.

thanks man.. was happy with the race time, especially cause it was a humid and really busy on the track with about 10,000 people participating.ankle injury happened when I landed weird on some kind of tree stump.. I kept running on it and it was totally swollen that night, lots of icing and a couple of advils.. THen two days later, I went out and sprained the same ankel again after again landing weird on some kind of twig or something.. Both times happened when I was running in the park and trying to keep some pressure off the knees by avoiding the concrete and instead running on the grass right next to the road.. oh well. at least it doesn't hurt like crazy now

 

[mr. furley]

my runs have gradually but steadily been worse and worsemy shins are taking a beating. i feel faster.. run slower.. and wind up not running very far before my legs feel like they're going to burst.:(i get about 10 minutes in and i'm sucking wind, my legs are on fire and i want to quit. after 20 or so my legs are numb and i start to wind down. i have run 3+ miles once in the last month. this sucks :(

Where you been, Furley? You work your way up to running a 10K and now you quit because your shins are a little sore? C'mon, man!

still running, just haven't been checking in as much.went to Fox Valley Running last nite for their sidewalk sale. picked up a new pair of Adrenaline's. just a quick jog around the parking lot and they felt 10x better than the shoes i have been running with. gonna break em in tomorrow or monday.

 

[gruecd]

Righetti: GREAT job on 13-miler, and best of luck with the marathon training! For the nipple chafing thing, just order some Nipguards. They're pretty cheap (just $8.95 for 10 pairs), and they work like a charm. It's definitely money well spent.

Furley: Glad to hear that you were able to find some new kicks. I've never tried the Adrenalines. They're more of a stability shoe, and I'm a total neutral-cushioned guy. Right now, I'm alternating between the Mizuno Wave Rider 11 and the New Balance 1062, which I absolutely love.

Me? I was out with a friend of mine until about 1:30 last night, so I didn't hit the road until about 10:00 (too late) for my scheduled 15-miler. I drank 32 ounces (all my Fuel Belt can hold) of Gatorade Endurance over the course of the first eight miles or so, but the heat and humidity was still kicking my butt. Decided to pack it in for the morning and do the rest of the mileage later this afternoon or tonight. Considering my ankle sprain, it's probably the right decision to break it up anyway, as two hours on a healing ankle probably isn't the bright idea. Had this been my plan in the first place, I would've been fine with it, but since it wasn't, I can't help but feeling like I wussed out. Nevertheless, once I do the rest of today's mileage, I'll have capped off my first 50-mile week in quite a while. Plus the ankle is really healing nicely. There was one spot that was still a little swollen, and that's finally starting to come down.

That's all for now. Have a great weekend, everyone!

 

[pigskinliquors]

I can now say that the marathon training has really started, as I went over 10 miles the first time in a non-race sitatuion since the 2007 Marathon.

weather is 82 degrees (which is good), humidity felt like 90% (was actually a lot lower after I checked weather.com) but the best part about the weekend is that the long run is over.

Decided on a variation on a run I completed often last year.

Left Park Slope, up over the Brooklyn Bridge, down into China Town to the FDR, followed the running path up to the ramp for Houston street and then cut across on Houston, continued on the the West Side HWY. Ran the West Side Highway to Battery Park, then across again, over the bridge, through Boerum Hill and back to Parkslope

total run: 13.08 miles

total time: 1:59.08

AHR: 154

averaged an 8:58 minute mile

splits were a bit off

first 6.50 in 58.48

last 6.58 in 1:00.20 but I did have to stop at a deli downtown to get a gatorade which added at least a minute to my time, (not to mention added aggrevation to the poor guy working the counter as I handed him to soaking wet singles and then ran off.)

My first thought I had when I hit the halfway point was How the heck am I gonna get through four of these in November???, I definitely did not feel like this was a very easy run, but I guess no long run ever is easy. Especially if the humidity feels as bad as it did today.

Did suffer what can be described as the first injury of the long runs.. MAJOR nipple chaffing.. Will have to figure something out to avoid that..

some notes for the next run

1) i really should have some food in my stomach for these longer runs, I start to lose energy too quickly and feel hungry throughout

2) the utility water belt I have it terrible, those bottles feel like they are bouncing up and down, I can't seem to figure out if it is supposed to sit at my hips or a bit higher because at my hips it bounces like crazy, especially the two bottles on the back

3) need to get a new heart-rate watch, this Reebok one just doesn't give me a realistic number if i get over a certain heart rate

4) might want to consider slowing down a bit for the next run, try to keep the AHR under 145 like i was doing last summer, makes for a much more comfortable run although obviously quite a bit slower

did two 4 mile runs on the treadmills this week along with the one 4.67 Prospect Park run.

1 recovery run tomorrow of about 2.5 miles and then we can put week 5 in the books

Great run Righetti!! Regarding your nips, I highly recommend Body Glide. I got another run/workout in today. The Mrs. put me through a boot camp in 96 degrees. We warmed up with 2 miles, then did a set of lunges, a set of push-ups, and a set of abs. We then ran another mile, and did a different set of lunges/push-ups/abs. We repeated four times, and ended with a 500 meter swim. My legs are still jello, but I really loved the workout. I'll hopefully get my final bike ride in NC tomorrow, but we are going out on the town tonight, and my niece is having a b-day party tomorrow afternoon = I'll have to wake up early (after getting in late) to get it in.

 

[SFBayDuck]

My first official half marathon is in the books!

1:57:12, beating my 2:00:00 goal time!

Mile splits:

9:12

8:49

8:53

8:41

8:52

9:41 (350 ft elevation gain up onto the Golden Gate Bridge. Ouch!)

8:46 (pretty cool running on the roadway of the bridge, and views off the bridge and of runners on their way back across!)

8:45

8:42 (first time seeing people slower than me as I'm headed back into SF again)

8:48

7:52 (loved coming back down the hill!)

9:19 (uh oh, back up hill again)

8:56 (still a slight uphill, wanted to pick it up for mile 12 but the damn hill wouldn't let me)

1:53 (.25 miles on my Garmin)

All in all went well. I hit the deck, literally, of the Golden Gate Bridge, right around mile 9 I think. Luckily my time running on trails has taught me how to fall, and I was right back up and at 'em.

Great experience, all in all. Feel like I need to do even more hill work than I already do. Maybe I should throw in a lunge or 30.

Afterwards I went back to the finish line of the full and watched those finishing in the 3:30-4:00 range, as I want to be one of those some day.

 

[gruecd]

Way to go, SFBayDuck!

 

[RoarinSonoran]

My first official half marathon is in the books! 1:57:12, beating my 2:00:00 goal time!

:finger :lunges: lol Good job, Duck.

 

[prosopis]

My first official half marathon is in the books! 1:57:12, beating my 2:00:00 goal time!

:finger :lunges: lol Good job, Duck.

Do you have any info reg races for my neck of the woods?MaranaThanksAre you still moving?

 

[RoarinSonoran]

Do you have any info reg races for my neck of the woods?

Marana

Thanks

Are you still moving?

http://www.getsetaz.comhttp://www.arizonarunningeventsco.com

http://www.azroadrunners.org/ (Southern Arizona Roadrunners)

Runner's World and other running magazines should have event calendars online as well.

Yup, still moving. The wife is heading out with the girls next week to get them ready for school. I'll stay behind with my son, finish up the house, hopefully sell quickly. I want to be up there no later than mid-October, as I have a race to run with Gruecd and Tri-man.

 

[prosopis]

Do you have any info reg races for my neck of the woods?

Marana

Thanks

Are you still moving?

http://www.getsetaz.comhttp://www.arizonarunningeventsco.com

http://www.azroadrunners.org/ (Southern Arizona Roadrunners)

Runner's World and other running magazines should have event calendars online as well.

Yup, still moving. The wife is heading out with the girls next week to get them ready for school. I'll stay behind with my son, finish up the house, hopefully sell quickly. I want to be up there no later than mid-October, as I have a race to run with Gruecd and Tri-man.

Thanks

 

[tri-man 47]

Excellent race, Duck!!!



Good final weekend of training for me. 6 mile run on Saturday with a hard three miles in the middle, then a strong 75 minutes on the bike this morning with a hard 16 miles in the middle. Now I rest up ...

 

[prosopis]

Looking at some of this stuff and there is a lot of terminology I dont get. Splits?

Also for the starter there seems to be a lot of time spent keeping track of time. walk for 20 mins run for 1 min repeat etc.....

Are you guys always looking at your watch? I think I may go the forest gump route and just start running instead of worrying about looking at my watch. How serious do the shoes have to be? I have mentioned in here I have been fast walking in flip flops. Do I really need to get fitted or can I just grab some kirkland sneakers at costco?

 

[RoarinSonoran]

Looking at some of this stuff and there is a lot of terminology I dont get. Splits?Also for the starter there seems to be a lot of time spent keeping track of time. walk for 20 mins run for 1 min repeat etc.....Are you guys always looking at your watch? I think I may go the forest gump route and just start running instead of worrying about looking at my watch. How serious do the shoes have to be? I have mentioned in here I have been fast walking in flip flops. Do I really need to get fitted or can I just grab some kirkland sneakers at costco?

Splits just mean the time it took to run a portion of your run/race. Preferably, you'd like to run consistantly and evenly. If you'd like to run 5miles in 45minutes, you'd want your pace to be around 9:00 for each mile. If your splits are 8:55, 9:02, 9:05, 8:58, and 9:00, then you're in for a good run. If your first two splits are around 8:20, 8:25, then you might be sucking wind in that 5th mile.You don't have to track the time in the starter down to the millisecond, it's moreso a guide to get you off the couch. Yeah, sometimes we get a little watch-crazy, and sometimes that's ok. However, a month or so ago I got a little obsessive, trying to beat my best time, and I think that helped kick my aches and pains up a notch. I rested a few days, started running a different route, and got out of that mess. Sometimes I keep an eye on my watch, just to make sure I'm not running too fast (sometimes my legs just want to go, but at a rate faster than the rest of my body is ready for). Other times, I intentionally tell myself to ignore my watch and just go.How serious for shoes? How much enjoyment did you get out of your recent bout with blisters? As your feet go, so goes the rest of your body. You don't need Olympic-class shoes, but you do want a decent pair if you're going to put on some mileage. I used to have serious shin problems, because the random shoes I chose weren't supporting my arches. After getting the right kind of shoes, along with orthodics, those injuries are a thing of the past.

 

[prosopis]

Looking at some of this stuff and there is a lot of terminology I dont get. Splits?Also for the starter there seems to be a lot of time spent keeping track of time. walk for 20 mins run for 1 min repeat etc.....Are you guys always looking at your watch? I think I may go the forest gump route and just start running instead of worrying about looking at my watch. How serious do the shoes have to be? I have mentioned in here I have been fast walking in flip flops. Do I really need to get fitted or can I just grab some kirkland sneakers at costco?

Splits just mean the time it took to run a portion of your run/race. Preferably, you'd like to run consistantly and evenly. If you'd like to run 5miles in 45minutes, you'd want your pace to be around 9:00 for each mile. If your splits are 8:55, 9:02, 9:05, 8:58, and 9:00, then you're in for a good run. If your first two splits are around 8:20, 8:25, then you might be sucking wind in that 5th mile.You don't have to track the time in the starter down to the millisecond, it's moreso a guide to get you off the couch. Yeah, sometimes we get a little watch-crazy, and sometimes that's ok. However, a month or so ago I got a little obsessive, trying to beat my best time, and I think that helped kick my aches and pains up a notch. I rested a few days, started running a different route, and got out of that mess. Sometimes I keep an eye on my watch, just to make sure I'm not running too fast (sometimes my legs just want to go, but at a rate faster than the rest of my body is ready for). Other times, I intentionally tell myself to ignore my watch and just go.How serious for shoes? How much enjoyment did you get out of your recent bout with blisters? As your feet go, so goes the rest of your body. You don't need Olympic-class shoes, but you do want a decent pair if you're going to put on some mileage. I used to have serious shin problems, because the random shoes I chose weren't supporting my arches. After getting the right kind of shoes, along with orthodics, those injuries are a thing of the past.

Thanks for the help.

 

[gruecd]

How serious do the shoes have to be? I have mentioned in here I have been fast walking in flip flops. Do I really need to get fitted or can I just grab some kirkland sneakers at costco?

Please, don't skimp on the shoes. They're the single most important piece of equipment for a runner. Check out the Runner's World "Store Finder" to locate a nearby specialty running store. If you decide to get serious about this I'd also invest in a couple pairs of non-cotton, dri-fit socks (moisture evaporation = less blisters) and some technical running clothes. You don't have to spend a ton of money on the clothes; they've got some decent stuff at Target and Wal-Mart that you can get for less than $20.

 

[2Young2BBald]

My first official half marathon is in the books! 1:57:12, beating my 2:00:00 goal time!

Congratulations!!! I just knew you'd bang a sub 2-hour 1/2 based on your training times.

 

[pigskinliquors]

AWESOME Run Duck!!!!!!!!!!! Running the bridge had to be euphoric. With one of my life goals is to run the SF marathon, I am extremely jealous. July is a hard time for me to train, but a great time for me to travel.

My Update:

Still drinking heavily, but having a blast. Probably too buzzed to post, but this might be my last chance prior to getting back from vacation. I got my last bike ride in NC in this morning. 41 miles right at 2 hours. I found a slightly hillier route, and the winds were pretty high today. Also, we got in after 2 am last night, and I could literally smell hops coming out of my sweat in the first couple of miles (rode from 7 to 9 am). Hopefully I can get a ride or two in while in WI as I'm loving riding on Heidi (my new name for my bike) right now. I've gained a good 5 pounds in the last 2 weeks, and can only hope to not gain more in the next 10 days prior to trying to get ready for HH100 with Culdeus. Thank goodness the course is flat. TriMan, I'm estimating that we're heading through Chicago around 2 pm on Tuesday. I hope to be lunging with you!

 

[K-funk]

I need some advice. I had a broken run tonight -- should have been 28 minutes straight, but stopped to walk three times (about 30 seconds each time). My legs can't seem to support my cardio capability the last couple runs, and tonight, the ball of my right foot went numb. I think I can attribute the leg issue to not getting quite enough sleep, but the foot thing really concerns me. I have lost some weight and inches since I started running (so my shoes seem looser very recently), but my feet also don't hit the ground in the same way -- my left foot hits the ground all at once and I roll into my right foot.

What's my issue here? Help.

 

[prosopis]

This AM I did my typical 2 miles. Instead of flip flops I wore sneakers and I tried to run some of it. I ran aprox 1 block then walked 3? I am guessing at this. I shaved 5 mins off my time. I though it would have been more? I did 2 miles in flip flops 30 mins. 2 miles in shoes walking/runnig in 25 mins. Does that make sense? I was a little discouraged.

I have a question about form. Is there a uniform way you should be running? I felt awkward and I was glad it was dark out. In the past I would walk another two miles at night. Is this reccomended when you are trying to run? ie 2 seperate runs morning and night.

 

[tri-man 47]

I need some advice. I had a broken run tonight -- should have been 28 minutes straight, but stopped to walk three times (about 30 seconds each time). My legs can't seem to support my cardio capability the last couple runs, and tonight, the ball of my right foot went numb. I think I can attribute the leg issue to not getting quite enough sleep, but the foot thing really concerns me. I have lost some weight and inches since I started running (so my shoes seem looser very recently), but my feet also don't hit the ground in the same way -- my left foot hits the ground all at once and I roll into my right foot. What's my issue here? Help.

Whoa! That's a tough one ...beware all of our amateur advice. Maybe you need to be doing some strength work for the legs? That could just be some squats or (here it comes..) lunge steps. You also might try balancing on just one foot with body tilted forward, arms extended, one leg extended back (Superman-like) ...can you stay balanced? I like this because I believe it helps strengthen muscles through the feet and ankles as you work to keep your balance.It might help to have someone watch you run to see what's happening with that right leg. It could be the way the knee joint bends that sends the leg off-course, forcing a corrective step/landing. You might get some sense of this yourself by doing 50-75 yard accelerations ...start with a walk and pick it up quickly to a hard pace ...can you tell where/when the stride gets funky (pardon the pun)?

 

[Bankerguy]

Wow...some great updates especially Duck. Nice time!!! A sub 2 hours is my goal as well for my first real Half in September. Been back to running for a few days pain fee. Still taking a conservative appraoch and keeping my runs around the 3-5 mile range right now. The time off did hurt my overall fitness.

Oh well...I should bounce back quickly.

 

[Righetti]

My first official half marathon is in the books! 1:57:12, beating my 2:00:00 goal time!

Congratulations!!! I just knew you'd bang a sub 2-hour 1/2 based on your training times.

agreed

 

[Righetti]

I need some advice. I had a broken run tonight -- should have been 28 minutes straight, but stopped to walk three times (about 30 seconds each time). My legs can't seem to support my cardio capability the last couple runs, and tonight, the ball of my right foot went numb. I think I can attribute the leg issue to not getting quite enough sleep, but the foot thing really concerns me. I have lost some weight and inches since I started running (so my shoes seem looser very recently), but my feet also don't hit the ground in the same way -- my left foot hits the ground all at once and I roll into my right foot. What's my issue here? Help.

I actually find a lot of value in doing short walks during runs (10 -20 seconds), it breaks up the run a little bit and I read somewhere that it allows the blood-flow to get back to normal, as a lot of blood seeps to your feet during a run but can get back through your system in a matter of seconds.not sure if it is true but I have taken at least 3 ten-second walk=breaks in each of my last races and my times have actually improved in every one of them

 

[prosopis]

This AM I did my typical 2 miles. Instead of flip flops I wore sneakers and I tried to run some of it. I ran aprox 1 block then walked 3? I am guessing at this. I shaved 5 mins off my time. I though it would have been more? I did 2 miles in flip flops 30 mins. 2 miles in shoes walking/runnig in 25 mins. Does that make sense? I was a little discouraged.I have a question about form. Is there a uniform way you should be running? I felt awkward and I was glad it was dark out. In the past I would walk another two miles at night. Is this reccomended when you are trying to run? ie 2 seperate runs morning and night.

help?

 

[BassNBrew]

40K on a bike...do you need to carry water?

 

[culdeus]

40K on a bike...do you need to carry water?

I'd take like a half bottle of something. You do laps? Chuck it at the line when you down it like 15k in.Make sure when you chuck it you do it with a little flair so you look like a pro. Put some spin on the bottle.

 

[prosopis]

This AM I did my typical 2 miles. Instead of flip flops I wore sneakers and I tried to run some of it. I ran aprox 1 block then walked 3? I am guessing at this. I shaved 5 mins off my time. I though it would have been more? I did 2 miles in flip flops 30 mins. 2 miles in shoes walking/runnig in 25 mins. Does that make sense? I was a little discouraged.I have a question about form. Is there a uniform way you should be running? I felt awkward and I was glad it was dark out. In the past I would walk another two miles at night. Is this reccomended when you are trying to run? ie 2 seperate runs morning and night.

I did my 2 miles this am. I read about proper running technique and I really tried to pay attention to it. I was trying to go heel ball toe. Push off with toe and foot should rollin a little. I also paid attention to proper posture. I felt like I was coming down on my heel to hard. I also started a trianing thing that was in the book. run 2 mins,walk 8mins,run 2mins,walk 8mins.Turned out I could not run for more then 30 seconds when I first tried to run. I believe that time extended the further I got in my 2 miles. It was hard to tell though as it was dark and I could not see my watch well. I did alternate walking and running though.I did 2 miles in 26 minutes.Now that I have read about the proper form does anyone have advice about my heel coming down to hard? Maybe I should not worry about it and just run?

 

[mr. furley]

the new shoes are the ####!

felt like i strapped on a pair of Zips! unfortunately (sort of?) that meant i took off really quickly and ran hard for 2 miles before the heat and humidity sapped me. finished up with a light quarter mile jog and walked the last half-mile home.

i think i lost 10 lbs.

but the shoes are fantastic!

 

[Peter_Griffin]

I officially started training for the Philly marathon today with a five mile hill workout. I ran nice and easy on the flats and downhills and then pushed it up the hills. I averaged about a 7 minute pace on the hills and between 8 and 8:30 for the rest of the run. On a side note, while running past a farm I witnessed a bull relieving himself. All I have to say is....Holy crap! That thing could put out fires!

 

[Dash]

I am back. It has been over nine months and 70 thread pages. Here's the summary of events in that time: I stopped cycling shortly after reaching my goal last year (100 mile ride in late Sept.). I didn't shut everything down completely, just did any type of exercise I thought would be fun. In mid November I went out to CA for Thanksgiving where all sorts of family emergencies were breaking loose. Long story shorter, my wife and I over extended ourselves with helping family and the strain took a tool on me. My grandmother passed away last month. A week later the reality of just how much time I had spent away from home hit me all at once. My wife's and my life had been on hold, and I thought "that's not good."

So, I'm back on the bike. I only have four rides in my legs since July 30. I'm slow and achy, but I have a training plan to change both and *hopefully* not run into the nutrition or over-doing it problems from last year. I'm going to do a metric century in mid September. If that goes well then two weeks later I will do the same century I did last year. Its only an 8 week plan and if I don't make the 100 at the end of that time, so be it. But I will be doing at least two metric centuries by Sept. 29.

 

[tri-man 47]

Busy day here!

Prosopis - Don't get anxious at all about time yet. Just get used to running shoes and getting some sort of stride. Stay aware of your heel strike ...it shouldn't be too heavy. One way to think of it is as though you're on a scooter and pushing off with your foot - you don't want to be landing hard on the heel and braking each step. I believe the hard heel strike comes from poor form in the upper leg ...from not using the quads to get some lift, resulting in the lower leg getting thrown out front (almost a straight leg), causing the hard heel because the foot is out ahead of the rest of the leg. A good practice drill often recommended is to do leg lifts while running ...almost running in place as you lift the knee high; or do some skipping to again get that knee high.

BnB - for 40K, it'd seem wise to take some water. But then again, I can run 8-10 miles without water ...since you're a serious biker, you might have the same mentality of just not feeling the need for that "short" a distance.

Peter G - good to hear of the marathon goal coming up! Work the downhills as well as the uphills. They can even be more of a strain.

Furley - new shoes; new man. You go, boy!!!

Dash - welcome back! Exercise becomes as much for the mind as for the body, so hopefully some training will provide release from all that's been going on.

Still hoping to meet liquors in a two minute drive-by as he and family pass through Chicago in a few hours ...

 

[RoarinSonoran]

New marathon on the docket: Rock 'n Roll Seattle on June 27, 2009.

It was just announced this morning, so there isn't much info on the website. The video announcement link talks about it in general, but doesn't say if it'll be a part of the Rockstar series. That should be an interesting point, as the race is scheduled a mere four weeks after San Diego. Five weeks between Nashville and San Diego was bad enough, but four weeks is a different animal altogether, not to mention running three races in nine weeks.

Should be interesting!

Hmm, shall I run the Goofy's Challenge *and* a seven-race Rockstar in 2010? sycho:

 

[tri-man 47]

No hook-up with the liquor-man today. My furnace/AC guys weren't quite done with the installation by the time he and family drove through town. No lunges by the side of the highway. But after a week without ...we've got AC again!

And this makes two straight days of inactivity. But with a cool house to return to, I'll get my last, easy workouts in over the balance of the week.

 

[Dash]

First "hard" effort day since starting my training on July 30. I'm still getting used to working out in the morning and slowly remembering what foods my body wants the night before. I have confidence in what I'm doing and am comfortable with my plan since I did this sort of thing last year.

Today was supposed to be 15 miles of "brisk" pace or intervals. Being early in my training plan I used today as a test to see where I am weak: I did some intervals at a minute each and some 2-3 minute strong paced efforts. A few times I used hills as intervals, forcing some recovery at a regular pace. I didn't test my upper limits, but know I was close to it on my last few efforts. I need to work on smoothing out my speed on hills and maintaining pace throughout the tougher parts. That will come with hard work and time. I am slow compared to last year, but will get faster with time and more big ring action.

My HRM isn't working (needs a new battery and I have yet to send it in for one) so I'm using PE. It is a nice variation, but I sure miss all the data I had to play around with. In a way, not having the HRM is letting me focus on the actual effort instead of what my watch says my effort level is.

Something I'm doing that is slightly different from last year is keep track of the planned workouts compared to how the actual workout went. Last year I replaced the plans with the actual. I don't know what good this extra data will do, but I'm sure it will be useful at some point in the future.

 

[tri-man 47]

I had a strong, quick tune-up today heading into Sunday's race. 45 minute brick - 6 miles biking followed by a 3 mile run. Last four miles on the bike were at 20 mph (hopefully race pace), then the first two miles running were at 7:15/mile. That's faster than race pace, though I'd like to gut out a 7:30/mile pace for the 10K.

 

[K-funk]

Pretty good run last night. I suspect that night running is definitely my thing; the best runs I've had have been when the streetlights have come on. Considering how hot and humid it's been this week, it was shockingly cool last night, helping me to focus much better. I did walk three times for about 20-30 seconds each, so I made that up in running on the back end.

I focused on making my strides identical from foot to foot, and I laced up my right foot tighter, since my left foot is almost a whole size larger than my left. The result was no numb foot. I was pretty happy.

 

[gruecd]

Not much new to report here. It's obvious that I did too much, too soon (almost 50 miles last week), as now my ankle is sore again. Gonna back off and stick with the elliptical for a while. I might end up 86'ing one of the half marathons I've got planned for next month, but at least my goal race (Memphis) is still four months away!

 

[tri-man 47]

Not much new to report here. It's obvious that I did too much, too soon (almost 50 miles last week), as now my ankle is sore again. Gonna back off and stick with the elliptical for a while. I might end up 86'ing one of the half marathons I've got planned for next month, but at least because my goal race (Memphis Fall 50) is still four months eleven weeks away!

Fixed.

 

[gruecd]

Not much new to report here. It's obvious that I did too much, too soon (almost 50 miles last week), as now my ankle is sore again. Gonna back off and stick with the elliptical for a while. I might end up 86'ing one of the half marathons I've got planned for next month, but at least because my goal race (Memphis Fall 50) is still four months eleven weeks away!

Fixed.

Don't you worry about me, old man. I'll be there...with bells on!

 

[tri-man 47]

Totaled up my training log for the past year as I approach the summer tri. All in all, pretty consistent over the past three years, averaging about 240 hours of training and about 22,000 reps (push-ups/sit-ups, etc.) and some dumbell workouts. For this past year, my running totaled close to 700 miles. I had two months (Nov/Dec) with little activity due to foot/ankle problems after last year's long season, and lost a month after my mountain bike crash in Nevada in March, so maintaining the volume of training was a pretty good effort. We'll see how it pays off on Sunday.

 

[2Young2BBald]

Totaled up my training log for the past year as I approach the summer tri. All in all, pretty consistent over the past three years, averaging about 240 hours of training and about 22,000 reps (push-ups/sit-ups, etc.) and some dumbell workouts. For this past year, my running totaled close to 700 miles. I had two months (Nov/Dec) with little activity due to foot/ankle problems after last year's long season, and lost a month after my mountain bike crash in Nevada in March, so maintaining the volume of training was a pretty good effort. We'll see how it pays off on Sunday.

You are a frigging machine. No doubt you'll kill it this weekend. Best of luck if I don't get the chance to wish you well before now & then.I owe the board an update as time permits. My college all-american, olympic athlete brother-in-law was here for almost 10 days and in between drinking too much, we tried to kill each other execise-wise (which he almost accomplished lake swimming up north trying to "increase my confidence"). I got him back doing a trail run through a private, 2,700 acre hunting club in Grayling, we did almost 10-miles of sandy soil and hills.

 

[pigskinliquors]

No hook-up with the liquor-man today. My furnace/AC guys weren't quite done with the installation by the time he and family drove through town. No lunges by the side of the highway. But after a week without ...we've got AC again!

And this makes two straight days of inactivity. But with a cool house to return to, I'll get my last, easy workouts in over the balance of the week.

I had my two daughters (3 and 6) pretty excited about meeting the Tri-Man, as I told them he was a Super Hero, with extreme Lunging powers, and that they'd get to see him do some We made it to our dinner party in Milwaukee just in time to join in on some more extreme binge eating. Three days with one of my best friend's from high school later, and my body is pretty beaten down. We're now in Platteville, WI for my God-Child's wedding (my niece), with our youngest daughter playing the role of flower-girl. Rehearsal dinner tonight, wedding tomorrow, then present opening party on Sunday. If all goes well I'll be on Heidi (my bike's name) on Monday and Wednesday, but will unfortunately be packing even more pounds then I did for our last ride. That ride will be even hillier then NC = it could kill me. There is a fitness center here at our hotel, and I got some lunges in this morning, followed by an hour on the bike and more lunges. It's just disturbing how quickly your body can go to pot, and how much effort it takes to get it back.

Tri-Man: Sorry I missed you, but there will be other times. I'm pretty sure our paths will cross in the not too distant future. Also, have a great race on Sunday, and have a blast!

Furley: It's great being back in Cheeseland!

Dash: Great to hear that you are back, and that you are finding "you" time again.

Culdeus: Don't worry; I'll somehow find a way to be ready for HH100

BnB: 40k = I'd only bring one small bottle, and would put it in a jersey pocket. You can then take the cage off, and save some weight, and be a bit more aero.

KFunk: Great to hear that you're getting going. I have many of my best runs at night as well.

RS: You are crazy.

This might be my last time checking in for awhile. So whatever you're doing, do it balls out!

 

[culdeus]

Still planning on the 100k tomorrow in spite of my calf which is at 95% or so. If this tweaks it I'll probably be shut down from riding for a week and will try to take it very light. I most likely will not shoot for the PR tomorrow unless I'm feeling really good.

The plan wasn't to have this much of a taper for this event so I will have some really fresh legs. Just 25 miles in the last week. Total.

 

[culdeus]

Still planning on the 100k tomorrow in spite of my calf which is at 95% or so. If this tweaks it I'll probably be shut down from riding for a week and will try to take it very light. I most likely will not shoot for the PR tomorrow unless I'm feeling really good. The plan wasn't to have this much of a taper for this event so I will have some really fresh legs. Just 25 miles in the last week. Total.

Fresh legs helped. The calf wasn't an issue at all and I was able to do this non-stop. A big accomplishment for me. Did it at exactly the pace needed for the big event as well and wasn't all that gassed. Just got to get a better trip and this is very doable.

 

[tri-man 47]

Still planning on the 100k tomorrow in spite of my calf which is at 95% or so. If this tweaks it I'll probably be shut down from riding for a week and will try to take it very light. I most likely will not shoot for the PR tomorrow unless I'm feeling really good. The plan wasn't to have this much of a taper for this event so I will have some really fresh legs. Just 25 miles in the last week. Total.

Fresh legs helped. The calf wasn't an issue at all and I was able to do this non-stop. A big accomplishment for me. Did it at exactly the pace needed for the big event as well and wasn't all that gassed. Just got to get a better trip and this is very doable.

Right on target! Way to go, culdeus!!

 

[tri-man 47]

Olympic distance triathlon is in the books. It went good ...overall time of 2 hours 47 minutes and change. Bike leg was a bit short for the Olympic tri, they said [maybe not?], but the swim was kind of a mess into the morning sun with poor markings - a lot of guys felt, like me, that we were zigzagging until we could get site of the turn buoy. The swim start was large groups (waves) taking off from a beach, but quickly narrowing to get between some docks and then turning right (right into the sun). lol It was like a mosh pit the first 75 yards. I just embraced the bumping and jostling and fought through it. I swam steady, though not too fast. The bike was a two lap course with rolling hills. My listed pace was 19.9 mph ...OK. Gotta get stronger (see below). Of course, I looked at the bikes around me in transition - lots of real nice machines ...lightweight; super slim tires; aerobars; shoes already clipped in - outta my league!

Not sure of my placing yet, but since it's a running thread, let me offer my 10K run time: 47:23, which is about a 7:38/mile pace. It didn't feel that good (I ptts'ed for one of the official photogs, just in case), but I did open it up on the downhills of the rolling terrain and finished the last half mile very strong. I was also pleased with the quick transitions - 2:12 for the swim to bike change, then 1:54 from bike to run. No lollygagging there.

These things aren't getting any easier! I definitely need to add more disciplined strength work (with some actual weights, not just dumbells) and get more time in the pool so I come out of the swim stronger and fresher.

Wonderful to have my 19 y.o. daughter with me.

 

[mr. furley]

threw my back out today trying to help my old man cut down a tree

suggestions on getting back on the horse asap? i'm about a 7 of 10 on the pain scale right now.