Ran a 10k in June (5 Viewers)

[gruecd]

dear jon - I'd suggest just getting your distance up and going, and then seeing how the times are looking (as others stated).

I agree with this. Granted, I do some speedwork, too, but overall I'd say that my speed has improved with increased mileage.

 

[pigskinliquors]

dear jon - I'd suggest just getting your distance up and going, and then seeing how the times are looking (as others stated). Once you get comfortable running, say, 6-8 miles, then you can start thinking about putting some focus on a better pace. Runners World just had a great article on the all around benefit of repeat miles, both for endurance and for speed. If you've had a lay-off of a number of years, don't overlook the strength work, too.

---

For me, a rest day yesterday, then 6 miles this morning with 4, qtr-mile 'block striders' to work on a strong, long stride. Speaking of Runners World, the Zola Budd article mentioned her work at Coastal Carolina with running coach Jeff Jacobs. I remember Jacobs dominating some local mid-distance races here in the Chicago area 20 years ago ...powerful strider.

Hi Jon. Lots of good advice in here already. If you know your speed at any different distance, you can use this to calculate your expected speeds at different distance. If anything it's fun!

 

[DolphinsPhan]

dear jon - I'd suggest just getting your distance up and going, and then seeing how the times are looking (as others stated).

I agree with this. Granted, I do some speedwork, too, but overall I'd say that my speed has improved with increased mileage.

Yep. I am training for my first marathon and when I started I was doing long S-L-O-W runs (8-10 miles)...and by slow I mean between 13-14 m/m. I wanted to kill myself b/c it was so slow, but I ran that "speed" to keep my HR as low as possible for as long as possible. Now, 3 months later, my long slow runs are between 10-11 m/m without any increased effort and no real speedwork. My HR stays lower for a lot longer and I am up to 19 miles. Don't make yourself crazy over speed when you first start out again. Build up the mileage and the speed will come. Intorduce speedwork once you have a comfortable mileage base.

 

[jonmhend]

I'll be running the Rock n Roll AZ 1/2 on Jan 17.

Hey, jon. If you're not already registered, I got an E-mail today with a coupon code for $10 off the registration fee for RNR AZ. It's DESTAZ10, and it's good through 9/15.

Thanks for the code Gruecd - I already registered though.Also, thanks to all for the good advice. Its a bit intimidating to post in here when I've only been at it for 4 weeks. While I can't wait to be able to say I went out for an easy 12 miler, I've really got to take to heart the advice to pull it back a bit more. I'll get there - just have to put in the time.

Tried some "speed" work today. Higdon's plan focus on 400's so I did 5 of them at 2 min each. Stayed pretty consistent through all 5 and had a 400 between each.

How much post workout stretching do you guys recommend? I stretch my calves, hamstrings, hips for about 5 min or so after a run. This too little?

 

[jonmhend]

dear jon - I'd suggest just getting your distance up and going, and then seeing how the times are looking (as others stated).

I agree with this. Granted, I do some speedwork, too, but overall I'd say that my speed has improved with increased mileage.

Yep. I am training for my first marathon and when I started I was doing long S-L-O-W runs (8-10 miles)...and by slow I mean between 13-14 m/m. I wanted to kill myself b/c it was so slow, but I ran that "speed" to keep my HR as low as possible for as long as possible. Now, 3 months later, my long slow runs are between 10-11 m/m without any increased effort and no real speedwork. My HR stays lower for a lot longer and I am up to 19 miles. Don't make yourself crazy over speed when you first start out again. Build up the mileage and the speed will come. Intorduce speedwork once you have a comfortable mileage base.

Where would you put your fitness level when you started? Were you like me and coming from a couch-potato or did you have some overall level of fitness to start from. I'd really like to run the full marathon, but just kind of assumed that wasn't possible with 5 months of training and coming from a -2 on a scale of 1-10 fitness level.

 

[gruecd]

How much post workout stretching do you guys recommend? I stretch my calves, hamstrings, hips for about 5 min or so after a run. This too little?

Um, I don't do any. I'd recommend you do more than I do.

 

[DolphinsPhan]

dear jon - I'd suggest just getting your distance up and going, and then seeing how the times are looking (as others stated).

I agree with this. Granted, I do some speedwork, too, but overall I'd say that my speed has improved with increased mileage.

Yep. I am training for my first marathon and when I started I was doing long S-L-O-W runs (8-10 miles)...and by slow I mean between 13-14 m/m. I wanted to kill myself b/c it was so slow, but I ran that "speed" to keep my HR as low as possible for as long as possible. Now, 3 months later, my long slow runs are between 10-11 m/m without any increased effort and no real speedwork. My HR stays lower for a lot longer and I am up to 19 miles. Don't make yourself crazy over speed when you first start out again. Build up the mileage and the speed will come. Intorduce speedwork once you have a comfortable mileage base.

Where would you put your fitness level when you started? Were you like me and coming from a couch-potato or did you have some overall level of fitness to start from. I'd really like to run the full marathon, but just kind of assumed that wasn't possible with 5 months of training and coming from a -2 on a scale of 1-10 fitness level.

Before training, I pretty much ran 3 miles 2 or 3 times a week and that was about it. I did get up to a 10 mile long run before my official training started. I am following Hal Higdon's Novice 2 program where the first long run was 8 miles.

 

[SFBayDuck]

Where would you put your fitness level when you started? Were you like me and coming from a couch-potato or did you have some overall level of fitness to start from. I'd really like to run the full marathon, but just kind of assumed that wasn't possible with 5 months of training and coming from a -2 on a scale of 1-10 fitness level.

My story, as one who slowly got into this whole thing: about 2 1/2 years ago I started the couch to 5K program, struggling through each step, and I weighed about 220 lbs. But I got into it, and my runs were 3 - 3 1/2 miles, 2-3 times/week. I eventually moved up to 5 and 6 mile runs once a week, and did my first race, a 12K, in September of '07. It just kept going from there. Did a 16K trail run (and discovered my true love of trail running) in January of '08, and moved up to my first 1/2 marathon that July. Ran the 16K trail race again this January, and then decided that it was time to push up to a marathon. Signed up for one in April and built up to the obligatory 20 mile runs...only to have it canceled the week before (did the 1/2 instead). On to a 25K trail run, and then finally my first full marathon this past July. This Saturday, about 40 lbs lighter than I was when I started, I toe the starting line at my first trail ultramarathon.Not to get ahead of myself with a huge challenge facing me in 3 days, but I can't wait to see what's next.....

 

[Sand]

Last couple days before this weekend. As I mentioned I was hampered this weekend by a nasty pinched nerve in my shoulder. No idea how I managed to do it. Anyway, I went to the pool last night to get a good workout in. Did a short 1600 yd workout with 4 repetitions of 100yd then 300yd swims (the tri is 300yds - mega short). I was holding 1:25 for the 100s and pulled off 4:20, 4:35, 4:30, 4:35 for the 300s. That in my stiffest baggy shorts (i.e parachutes) - those things cost me at least :05/100 and probably more. So the shoulder is healed . I expect to actually swim the 300 in 4:15 or a bit better - we'll see what my actual time is with the vagaries of the timing pads and moving around slower folk, etc. I do hope they give me a nice high seed. I'm gonna be pissed if I am a 3 digiter - I really don't want to be winding my way around the 10 minute swimmers. Funny enough in this race diving in head first is a DQable offense - I guess there are enough dimwits who can hardly swim that there are a similar number who will whack their heads on the bottom of the pool.

After I got home I went for a 3 1/4 mile run. Felt slow, labored, etc. Looked at my watch and saw 26 minutes and wasn't terribly happy. Then realized that that is right at an 8 minute mile and felt better about it. If I can hold an 8 minute mile in the tri I'll be ecstatic.

 

[2Young2BBald]

Also, thanks to all for the good advice. Its a bit intimidating to post in here when I've only been at it for 4 weeks. While I can't wait to be able to say I went out for an easy 12 miler, I've really got to take to heart the advice to pull it back a bit more. I'll get there - just have to put in the time.

Nothing to be intimidated about, once you meet some of these guys in person you'll be underwhelmed Seriously though, I've never had "an easy 12-miler" and probably never will. What I have been able to do is enjoy just about every step in my progress. Like Duck & his Ultra (Give'em HELL DUCK BTW), on Saturday Morning I'll wade in to chest deep water and attempt something I've never done before as I start my 1st Olympic Triathlon. I am equal parts giddy and scared as I think about it (and I wouldn't want it any other way). Enjoy each day of training and keep a log so you can look back and be amazed at how you've progressed.

 

[2Young2BBald]

Last couple days before this weekend. As I mentioned I was hampered this weekend by a nasty pinched nerve in my shoulder. No idea how I managed to do it. Anyway, I went to the pool last night to get a good workout in. Did a short 1600 yd workout with 4 repetitions of 100yd then 300yd swims (the tri is 300yds - mega short). I was holding 1:25 for the 100s and pulled off 4:20, 4:35, 4:30, 4:35 for the 300s. That in my stiffest baggy shorts (i.e parachutes) - those things cost me at least :05/100 and probably more. So the shoulder is healed . I expect to actually swim the 300 in 4:15 or a bit better - we'll see what my actual time is with the vagaries of the timing pads and moving around SWIMMING OVER THE TOP OF slower folk, etc. I do hope they give me a nice high seed. I'm gonna be pissed if I am a 3 digiter - I really don't want to be winding my way around the 10 minute swimmers. Funny enough in this race diving in head first is a DQable offense - I guess there are enough dimwits who can hardly swim that there are a similar number who will whack their heads on the bottom of the pool.

After I got home I went for a 3 1/4 mile run. Felt slow, labored, etc. Looked at my watch and saw 26 minutes and wasn't terribly happy. Then realized that that is right at an 8 minute mile and felt better about it. If I can hold an 8 minute mile in the tri I'll be ecstatic.

Fixed. Its their fault for getting in your way, crush them

 

[gruecd]

Yep, 5:40 AM is way too #######' early to start a run. Yuck. And it was 61° with 88% humidity when I finished. Double yuck. Anyway, took me a while to get the legs moving, but it's done. Ten miles in 1:18:34 with a nice negative split. Took me 40:28 (8:06 pace) for the first five miles and only 38:06 (7:37) for the second five miles.

Busy this weekend partying like a rockstar in Chicago, so I'll be doing my 17-mile long run tomorrow morning before I leave. Triple yuck.

Have a great day, guys!

 

[DolphinsPhan]

Yep, 5:40 AM is way too #######' early to start a run. Yuck. And it was 61° with 88% humidity when I finished. Double yuck. Anyway, took me a while to get the legs moving, but it's done. Ten miles in 1:18:34 with a nice negative split. Took me 40:28 (8:06 pace) for the first five miles and only 38:06 (7:37) for the second five miles.

Busy this weekend partying like a rockstar in Chicago, so I'll be doing my 17-mile long run tomorrow morning before I leave. Triple yuck.

Have a great day, guys!

Nice work. Just a month to go until the Chicago Marathon!I run in the early AM to get it done before work and keep my kids on their normal schedule. I am usually out the door by 5 AM and it is VERY early, but it is nice and quiet and not too hot. I can handle running in cold, wind, rain, but heat and humidity are the suck...

 

[culdeus]

Influence of All-Out and Fast Start on 5-min Cycling Time Trial Performance.

Aisbett B, Lerossignol P, McConell GK, Abbiss CR, Snow R.

Med Sci Sports Exerc. 2009 Sep 2. [Epub ahead of print]

PMID: 19727014

PURPOSE:: To examine the influence of two different fast-start pacing strategies on performance and oxygen consumption (V O2) during cycle ergometer time trials lasting approximately 5 min. METHODS:: Eight trained male cyclists performed four cycle ergometer time trials whereby the total work completed (113 +/- 11.5 kJ; mean +/- SD) was identical to the better of two 5-min self-paced familiarization trials. During the performance trials, initial power output was manipulated to induce either an all-out or a fast start. Power output during the first 60 s of the fast-start trial was maintained at 471.0 +/- 48.0 W, whereas the all-out start approximated a maximal starting effort for the first 15 s (mean power: 753.6 +/- 76.5 W) followed by 45 s at a constant power output (376.8 +/- 38.5 W). Irrespective of starting strategy, power output was controlled so that participants would complete the first quarter of the trial (28.3 +/- 2.9 kJ) in 60 s. Participants performed two trials using each condition, with their fastest time trial compared. RESULTS:: Performance time was significantly faster when cyclists adopted the all-out start (4 min 48 s +/- 8 s) compared with the fast start (4 min 51 s +/- 8 s; P < 0.05). The first-quarter V O2 during the all-out start trial (3.4 +/- 0.4 L.min) was significantly higher than during the fast-start trial (3.1 +/- 0.4 L.min; P < 0.05). After removal of an outlier, the percentage increase in first-quarter V O2 was significantly correlated (r = -0.86, P < 0.05) with the relative difference in finishing time. CONCLUSIONS:: An all-out start produces superior middle distance cycling performance when compared with a fast start. The improvement in performance may be due to a faster V O2 response rather than time saved due to a rapid acceleration.

www.stevenbubel.com

 

[pigskinliquors]

Yep, 5:40 AM is way too #######' early to start a run. Yuck. And it was 61° with 88% humidity when I finished. Double yuck. Anyway, took me a while to get the legs moving, but it's done. Ten miles in 1:18:34 with a nice negative split. Took me 40:28 (8:06 pace) for the first five miles and only 38:06 (7:37) for the second five miles.

Busy this weekend partying like a rockstar in Chicago, so I'll be doing my 17-mile long run tomorrow morning before I leave. Triple yuck.

Have a great day, guys!

HTFU!! I went out at 5:50 AM this morning and the temp was 74 with 98% humidity You could feel the sticky, hot air around you. My fingers were pruny in the first mile. I suffered through 6 miles which were supposed to get progressively faster, but ended up getting progressively slower

 

[gruecd]

HTFU!! I went out at 5:50 AM this morning and the temp was 74 with 98% humidity You could feel the sticky, hot air around you. My fingers were pruny in the first mile. I suffered through 6 miles which were supposed to get progressively faster, but ended up getting progressively slower

OK, you win.

ETA: They say when the temp plus the relative humidity approach 150, you're at risk for heat stroke. You were pushing 175 today. Be careful out there.

 

[Poppa]

This Saturday...I toe the starting line at my first trail ultramarathon.

Good luck!I'm goin' to Hell Saturday for the 50k...

 

[SFBayDuck]

This Saturday...I toe the starting line at my first trail ultramarathon.

Good luck!I'm goin' to Hell Saturday for the 50k...

Go get 'em!Went out and did a good 3 miles this morning. Decided that resting the achilles was good, but not running from Monday's 6 miler until the race Saturday didn't feel right, wanted to get the legs moving, heart pumping, stretch afterwards, etc. No problems, achilles has gotten better every day, so I'm confident it won't be a problem this weekend.

Now, time to hydrate......

 

[2Young2BBald]

This Saturday...I toe the starting line at my first trail ultramarathon.

Good luck!I'm goin' to Hell Saturday for the 50k...

to Michigan!! Wish me and my dirt team could be there along side you. We'll be there next year and we are assured an entry. You'll love Potto. I ran the trail 1/2 there in April. The views of the 7 lakes alone are awesome. We also did Hell Creek Ranch for the entry run in March. Stripper Pole was tough, BUT Dirt Ladder was tougher. Enjoy. ETA, Can't wait for the race report. It'll be cool to read a Poppa-esque write up and know a lot of the land you've covered. I'll be 3 hours North in BEAUTIFUL Tawas Bay for a Tri. Big day for me and bigger for my daughter. She and her Teen Angel team are doing a Sprint Tri Relay!!!

 

[Poppa]

This Saturday...I toe the starting line at my first trail ultramarathon.

Good luck!I'm goin' to Hell Saturday for the 50k...

to Michigan!! Wish me and my dirt team could be there along side you. We'll be there next year and we are assured an entry. You'll love Potto. I ran the trail 1/2 there in April. The views of the 7 lakes alone are awesome. We also did Hell Creek Ranch for the entry run in March. Stripper Pole was tough, BUT Dirt Ladder was tougher. Enjoy. ETA, Can't wait for the race report. It'll be cool to read a Poppa-esque write up and know a lot of the land you've covered. I'll be 3 hours North in BEAUTIFUL Tawas Bay for a Tri. Big day for me and bigger for my daughter. She and her Teen Angel team are doing a Sprint Tri Relay!!!

Great weekend wish as well, to you and your family, 2Y2BB...

 

[jmcc]

I am still working the gym equipment. I have upped my mileage to 4-6 miles a day now. Mileage depends on which program I set the elyptical or treadmill to.

Today is my TEE test. I have to be there at 11:00am and they say I am done at aprox 2:30pm. Sounds to me like a lot of sitting around. I am nervous about this but I got to do what I got to do. Say a prayer for me. I will let you know how the test goes although I am hoping I am drugged enough that I wont remember what happened.

 

[BassNBrew]

Influence of All-Out and Fast Start on 5-min Cycling Time Trial Performance.Aisbett B, Lerossignol P, McConell GK, Abbiss CR, Snow R.Med Sci Sports Exerc. 2009 Sep 2. [Epub ahead of print]PMID: 19727014PURPOSE:: To examine the influence of two different fast-start pacing strategies on performance and oxygen consumption (V O2) during cycle ergometer time trials lasting approximately 5 min. METHODS:: Eight trained male cyclists performed four cycle ergometer time trials whereby the total work completed (113 +/- 11.5 kJ; mean +/- SD) was identical to the better of two 5-min self-paced familiarization trials. During the performance trials, initial power output was manipulated to induce either an all-out or a fast start. Power output during the first 60 s of the fast-start trial was maintained at 471.0 +/- 48.0 W, whereas the all-out start approximated a maximal starting effort for the first 15 s (mean power: 753.6 +/- 76.5 W) followed by 45 s at a constant power output (376.8 +/- 38.5 W). Irrespective of starting strategy, power output was controlled so that participants would complete the first quarter of the trial (28.3 +/- 2.9 kJ) in 60 s. Participants performed two trials using each condition, with their fastest time trial compared. RESULTS:: Performance time was significantly faster when cyclists adopted the all-out start (4 min 48 s +/- 8 s) compared with the fast start (4 min 51 s +/- 8 s; P < 0.05). The first-quarter V O2 during the all-out start trial (3.4 +/- 0.4 L.min) was significantly higher than during the fast-start trial (3.1 +/- 0.4 L.min; P < 0.05). After removal of an outlier, the percentage increase in first-quarter V O2 was significantly correlated (r = -0.86, P < 0.05) with the relative difference in finishing time. CONCLUSIONS:: An all-out start produces superior middle distance cycling performance when compared with a fast start. The improvement in performance may be due to a faster V O2 response rather than time saved due to a rapid acceleration.www.stevenbubel.com

Thanks Coldeus. Do you agree that 3s +/- 8s is "significantly faster"?Can you please link directly to the article....couldn't find it on the site.

 

[BassNBrew]

Not much excitement here. Two events left on the calendar this month and for the year. Been focusing on above threshold efforts in the studio. Yesterday's workout consisted of:

30 min warm up with high cadence bursts mixed in. The interval sets were as follows.

4min @ 270 watts followed by 1min @ 300 watts

4min @ 290 watts followed by 1min @ 320 watts

4min @ 300 watts followed by 1min @ 325 watts

1min @ 350 watts

1min @ 400 watts

1min @ 440 watts

1min @ 440 watts

1min @ 440 watts

1min @ 470 watts

 

[2Young2BBald]

This Saturday...I toe the starting line at my first trail ultramarathon.

Good luck!I'm goin' to Hell Saturday for the 50k...

to Michigan!! Wish me and my dirt team could be there along side you. We'll be there next year and we are assured an entry. You'll love Potto. I ran the trail 1/2 there in April. The views of the 7 lakes alone are awesome. We also did Hell Creek Ranch for the entry run in March. Stripper Pole was tough, BUT Dirt Ladder was tougher. Enjoy. ETA, Can't wait for the race report. It'll be cool to read a Poppa-esque write up and know a lot of the land you've covered. I'll be 3 hours North in BEAUTIFUL Tawas Bay for a Tri. Big day for me and bigger for my daughter. She and her Teen Angel team are doing a Sprint Tri Relay!!!

Great weekend wish as well, to you and your family, 2Y2BB...

Hey, I just stumbled on a DWD Hell Thread over at BeginnerTriathlete. I know you like to be surprised by the course, but if you are in the hotel tonight doing pre-race you might want to take a peek. Just sprung the kids from school and were having a quick bite before hitting the road.

 

[pmbrown_22]

Hi All,

Been a long time lurker and just joined the site specifically for this thread. I am an avid runner and am currently training for the Columbus marathon on 10/18. I am in the Cincinnati area (Northern Kentucky really) and have been running seriously for about 3 years. This is my fourth marathon that I have trained for, but unfortunately, only the second one that I will run. I got sick the week before the first flying pig for me in 2007 and this year i had some knee issues that stopped me from doing the pig this last year. Eventually I will run the pig and columbus in the same year, but i will bide my time until it happens. Speaking of "time", I am wondering when you guys find time to train so much. For me I have two little ones so it is nothing for me to get up at 4 or 4:30 to get my runs in. They just wear me out too much to try and run at night any way. I only will if I have to.

Enough about me, you guys are quite impressive. The more I read, the more I am inspired and make sure I am checking the thread 3 or 4 times a day just so i don't miss any updates. Without knowing, you guys have given me several boosts when I have needed it in my training this year as I sometimes get a little burnt out during my training. I have to get better at making challenges and varying my routes a bit so I don't fall into the rut.

Some questions for you guys:

gruecd -- I notice you do a lot of double days. How did you start getting into them? Do you notice a big difference in you overall long runs once you started doing them or where do you find them most beneficial? I am thinking of starting these after the marathon to see what benefit they can give me. By the way, my wife thinks I am crazy, but I have to be a bit to want to run 26.2 miles anyway.

Cycling and Running guys -- How did you get started doing both? I am not really interested in the whole tri thing, but biking and running does interest me a good deal. I am sure it is something where you have to take it a bit at a time. I have tried a few times before biking first then running, but my legs get tired pretty quickly. Any thoughts?

running club members -- how do you actually get people to join your club? My neighbor and I are trying to start a neighborhood club, but it is not generating much interest. Many people say they will join, but an initial mailing to our neighborhood only yeilded a few responses. We are hoping to get this really started after Columbus as he is doing the half for that as well.

I will back out now and listen for a bit, but will start giving updates on a regular basis as everyone else does.

 

[Sand]

Cycling and Running guys -- How did you get started doing both? I am not really interested in the whole tri thing, but biking and running does interest me a good deal. I am sure it is something where you have to take it a bit at a time. I have tried a few times before biking first then running, but my legs get tired pretty quickly. Any thoughts?

Not much except to say that it is normal. Riding on aerobars is supposed to help a good bit with keeping your hamstrings fresher (it is harder on your quads, though). It is something to practice to get your body used to that switchover.

 

[gruecd]

17 miles done this morning. Averaged exactly 8:00/mile for the first 10 miles, then finished strong, averaging 7:35's for the last 7 miles. Did the final mile in 7:19. Overall average was 7:49/mile.

Capped off 9 straight days of running with 93.1 total miles. Off now until sometime late Sunday.

Off with the running shoes, on with the drinking shoes for my sister's 30th b-day celebration in Chicago. Giddy up!!!

Good luck this weekend, racers!!!!

 

[pigskinliquors]

This Saturday...I toe the starting line at my first trail ultramarathon.

Good luck!I'm goin' to Hell Saturday for the 50k...

Duck, Poppa and 2Y2BB; can't wait to hear all three race stories...

Cycling and Running guys -- How did you get started doing both? I am not really interested in the whole tri thing, but biking and running does interest me a good deal. I am sure it is something where you have to take it a bit at a time. I have tried a few times before biking first then running, but my legs get tired pretty quickly. Any thoughts?

Not much except to say that it is normal. Riding on aerobars is supposed to help a good bit with keeping your hamstrings fresher (it is harder on your quads, though). It is something to practice to get your body used to that switchover.

pmbrown: welcome to the thread, and congrat's on your training. I have only been a cyclist for approx. 3 years and did it out of necessity. I've been running since I was in college (mid-80's!); and my body just started breaking down from putting mileage in 5 years ago. I was really frustrated, and decided to do a Sprint tri to force me to do some cross-training. I loved the tri, and learned really quickly that I could race as hard as I wanted on my bike w/o injury, while pushing myself on runs almost guarantees injury. My legs actually feel better after a long bike ride, while my calves and knees hurt after even short, easy runs. I'm too stubborn to give up running, but don't enjoy it nearly as much as I enjoy cycling. For the life of me I can't really explain why I don't cycle a ton more, and run a ton less

 

[tri-man 47]

pmb - And regarding a marathon on 10/18 - ...you've seen that I'm doing Grand Rapids that day (I have a twin brother living in Columbus ...I'll have to try that one sometime). I just talked to a friend at a fantasy draft last night that isn't even trying to race through these current years just because his family life (and work and long work commute) makes it too hard. So for you to be slotting in marathon training is incredible! My thought 20-some years ago was to be racing well when my kids were old enough to appreciate it, which they are, so you've got that to look forward to in years ahead.

I kind of backed my way into triathloning twenty years ago, but now find I totally enjoy the cross-training and even enjoy running after getting off of the bike ...it seems to loosen up my hips and sets me up for a quick-pace on my running. As you do more of it, you should get acclimated as well. I don't have any info on running clubs - I train alone and prefer that, though it has been great fun to meet some of this gang at races (except for the Narnian-like 2Young, who we keep losing in the crowds).

---

A number of racers this weekend! Best wishes to you all!!!

 

[Keggers]

A number of racers this weekend! Best wishes to you all!!!

Good luck racers!!!

 

[Sand]

pmbrown: welcome to the thread, and congrat's on your training. I have only been a cyclist for approx. 3 years and did it out of necessity. I've been running since I was in college (mid-80's!); and my body just started breaking down from putting mileage in 5 years ago. I was really frustrated, and decided to do a Sprint tri to force me to do some cross-training. I loved the tri, and learned really quickly that I could race as hard as I wanted on my bike w/o injury, while pushing myself on runs almost guarantees injury. My legs actually feel better after a long bike ride, while my calves and knees hurt after even short, easy runs. I'm too stubborn to give up running, but don't enjoy it nearly as much as I enjoy cycling. For the life of me I can't really explain why I don't cycle a ton more, and run a ton less

Glutton for punishment, much like the rest of us in this thread.

 

[pmbrown_22]

Thanks for the warm welcom all. I would probably say that my cycling and running is just something that I need to get used to and do more of. I will admit that my bike is less than average. It is a mountain bike with speeds, but it is heavy and i am not used to riding so much on the roads yet, I don't trust the drivers at all. At this point with my time, I can't see myself getting into it heavy as i just don't have the time but am curious as to how it all works.

This weekend i have 10 on Saturday at MP and then 22 on Sunday for a long slow one....i will be sore and tired come Monday.

tri-man, i agree that i want to run/do something when my kids can appreciate it. My oldest does a bit and they are always both excited to see me when i get home from a long one on Sunday, but they just are glad to have someone to wrestle with and can't understand yet why i am able to get down on the floor but not off it quickly enough for them. But at the same time, since i have been running it has been great feeling the extra energy i have through out the day to get stuff done or chase them around.

I echo as well...Good luck to all this weekend.

 

[BassNBrew]

http://www.savagemantri.org/index.htm

 

[SFBayDuck]

In Tahoe City, chilling, prepping, going over every thing for the 65th time. Gels, check. Hand held and waist pack water bottles, check. Forecast was up to 81 degrees (just checked, it's projected down in the mid-70s now, thankfully), so visor, sunglasses, sweat towel, Endurolytes, check. Laminated two-sided pace chart with A and B goals and splits for each aid station? Check.

Guess all I can do now is sit back, relax, drink some water, then my glass of wine to try and help with sleep. 4:30 AM will come early tomorrow!

 

[BassNBrew]

In Tahoe City, chilling, prepping, going over every thing for the 65th time. Gels, check. Hand held and waist pack water bottles, check. Forecast was up to 81 degrees (just checked, it's projected down in the mid-70s now, thankfully), so visor, sunglasses, sweat towel, Endurolytes, check. Laminated two-sided pace chart with A and B goals and splits for each aid station? Check. Guess all I can do now is sit back, relax, drink some water, then my glass of wine to try and help with sleep. 4:30 AM will come early tomorrow!

Good luck dude...and stop stressing. Gels, check. Hand held and waist pack water bottles, check. - Just swipe them from someone as you pass them and run fast so they don't catch you. so visor, sunglasses, sweat towel, - Just run fast...you won't be in the sun as long and will get a cooling effect.Endurolytes, check. - Just lick your arms and recycle. Laminated two-sided pace chart with A and B goals and splits for each aid station? Check. - A goal: run faster until you catch some talent and draft for awhile, B goal: once you're bored of the A goal scenery, run faster to the next batch of talent.

 

[Darrinll40]

It's nice to see that everyone is still here. I am finally over my lazy period. I gained a bit of weight, but not enough to stop moving. This morning I did a real slow 5 miles, but it is the farthest I have run in more than a year. I am shooting for the 10 miler on Thanksgiving morning and the local half in January. Also I am posting just about every run on my facebook page. If any of you guys gave facebook please look me up.

My facebook page

 

[BassNBrew]

It's nice to see that everyone is still here. I am finally over my lazy period. I gained a bit of weight, but not enough to stop moving. This morning I did a real slow 5 miles, but it is the farthest I have run in more than a year. I am shooting for the 10 miler on Thanksgiving morning and the local half in January. Also I am posting just about every run on my facebook page. If any of you guys gave facebook please look me up.

My facebook page

Welcome back.

 

[DolphinsPhan]

Good luck to all of the racers this weekend!!!

Did an easy 12 miles at 5am in the rain. 3+ months into training for Chicago and this was the first time I had to run in the rain. Can't complain. Felt pretty good actually...other than not being able to see through my glasses!!

20 miler next weekend and then taper time!!!!

 

[jmcc]

I hit the streets today. I did 6.22 miles in 74 mins which is a personal best for that distance. That is just under 12 min a mile which is good for me at that distance. The gym work has really paid off I could tell a difference today.

I made it through the TEE test yeaterday. Not a lot of fun. I dont remember much but I do remember trying to say that hurts at one time. I had a lot of pain in my throat and the nurse told me to stop trying to talk. Other then that I dont remember the test. My throat really hurts today though. I have to make an appt with the cardiologist to get the results next week.

Heading up to the Diamondbacks game today. Probably my last of the season.

Good luck to all you guys racing.

 

[jonmhend]

I hit the streets today. I did 6.22 miles in 74 mins which is a personal best for that distance. That is just under 12 min a mile which is good for me at that distance. The gym work has really paid off I could tell a difference today.I made it through the TEE test yeaterday. Not a lot of fun. I dont remember much but I do remember trying to say that hurts at one time. I had a lot of pain in my throat and the nurse told me to stop trying to talk. Other then that I dont remember the test. My throat really hurts today though. I have to make an appt with the cardiologist to get the results next week. Heading up to the Diamondbacks game today. Probably my last of the season. Good luck to all you guys racing.

Good job jmcc - I did 5 today in 58. Longest yet for both time and distance (4 weeks).Just an FYI - I'm a partial season ticket holder to the Dbacks. I've got a couple games against the Rocks, one against the Giants and the Padre's. If you're interested let me know, I'll let them go for less than I paid.

 

[meeka]

Hey all. It has been a while. Life has been so busy that I have been running, just not checking in here as often.

Today was a big day. Up at 4:05 and running by 5:15 (in the dark). I got my 20 miler done today. It was a bit painful for the last half mile, but I made it.

I can officially say that I am now in taper mode until Oct. 4.

I hope I can find some time to catch up with everyones running the past 2 weeks.

 

[SFBayDuck]

Need some time to digest and come up with a full race report, not to mention continuous icing of knees, shins, and ankles. So for now, I'll repost my Facebook status update:

excitement. 3-2-1! climb, climb. breathe, damn altitude. climb some more. dirt, rocks, roots. pain. beauty. halfway! uh oh, nauseau. slow. slower. struggle. puke. doubt. climb, climb. sit. drop? NO! GET UP! climb. pain. 7up, thank you! move, better. shuffle, walk,shuffle. tears. pain. home stretch, help? music! prodigy, NIN, crue. final mile, tears. FINISH!! ULTRAMARATHONER

Time was around 8:36.

 

[2Young2BBald]

Need some time to digest and come up with a full race report, not to mention continuous icing of knees, shins, and ankles. So for now, I'll repost my Facebook status update:excitement. 3-2-1! climb, climb. breathe, damn altitude. climb some more. dirt, rocks, roots. pain. beauty. halfway! uh oh, nauseau. slow. slower. struggle. puke. doubt. climb, climb. sit. drop? NO! GET UP! climb. pain. 7up, thank you! move, better. shuffle, walk,shuffle. tears. pain. home stretch, help? music! prodigy, NIN, crue. final mile, tears. FINISH!! ULTRAMARATHONERTime was around 8:36.

CONGRATUTALTIONS & Thank God you didn't post a full race report or I would have been compelled to do the same. I am hammered, sleepy and, oh yea, AN OLYMPIC TRIATHLETE. Or, really, an athlete who did san Olympic Triathlon. 2:53 for me with a 33 min swim that was easy, a 400 meter transition run to T1, a lousy bike at around 18 MPH and than a a strong 10K at around 51-minutes. I gotta get better on the bike to get good at these. Even with the lousy bike, I ended up 8th in my AG. I'll do more of a report soon.

 

[tri-man 47]

Great achievements, SFDuck and 2Young! I'm happy for, and proud of, you both.

Welcome back (again) Darrin!!!

Excellent marathon training (and other running), guys, and pleased to hear the TEE test went well, jmcc.

 

[Sand]

Well, my latest sprint is done, and once again the bike was a small disaster. This time not my fault. Honestly, between the pinched nerve in my shoulder last week and being sick this week I really wasn't looking forward to this. For the swim and maybe 1/4 of the bike I really just didn't want to be there - felt like crap. It seemed to get better later on.

Anyway:

Swim: 300yd pool swim. 1/40 in my AG. 7/248 male overall. Once again was seeded too low and passed more than a few people. Would have had a bit better swim, but on the last turn some dip#### who I passed decided that it would be a good idea to dunk me and force feed me a mouthful of water. #######. Anyway, despite that I rocked it.

T1: 1:58 Better than last time, but not great (officially well above average). I was seeing stars from the swim and didn't sprint the transition.

Bike: I still need work here. I posted here last week that my target was to beat 20mph. Well, about halfway through the bike I came to a corner where my sight was blocked by a van traveling with the racers. There was no signage at the corner and one park ranger posted on the other side of the street before the turn. Noone in front of me to emulate, so I blew through the turn. Lost 2:33 on the mistake. I don't regard this as my mistake and am actually not too happy with the lack of intersection control here. No excuse for no signage. Other turns were very well marked. My times posted are altered to remove the extra 3/4 mile I rode.

Time: 49:22 for 16.5 miles, average 20.05mph. 6/40 in AG. 36/248 male overall. Still not happy with this performance at all. I could have been lots faster. Made my speed bogey, but I really could have done better. Note that this course was nothing but short steep rollers. Long enough so that there is no way to use momentum to push over hills. Hard to get into a rhythm. I suck at getting back up to speed once I crest a hill or once a steep hill degrades into a shallow hill. I'm gonna be working hard on the bike this winter - me and the trainer are gonna be best buds. Nine months in from a scratch start training on the bike. Maybe I'm expecting too much (nah ).

T2: 1:05 Well above average. Did good here.

Run: 24:42 for an 8:14/mile. 15/40 in AG. 69/248 male overall. This was soooo much better than the first one. I felt better aerobically. This time was :45/mile better than last time, and this run was much hillier. Very pleased with this performance. My limiter here of all things was my hip flexors. They were really unhappy with me. Aerobically I think I could have gone faster. Another in a long list of items to tackle - how to strengthen my hip flexors.

Overall: 1:21:46 5/40 in AG. 29/248 male overall. Overall pretty pleased (except the bike reroute, that still gets me - I still would have missed the Beginner podium by almost a minute, though), but getting passed on the bike the way I do really bugs me. I'm gonna fix that this winter.

Big question - what to do to strengthen hip flexors?

 

[Poppa]

Best. Trail. Ever.



(First ever iPod post...)

 

[BassNBrew]

Big question - what to do to strengthen hip flexors?

Sex.

 

[BassNBrew]

Lots of great racing going on this weekend. Can't wait to read the full reports.

Dragged out of bed this morning for a 40 mile ride on the road bike. No major hills and minimal wind. 20.4 mph out, 22.2 mph back for a 21.3 average. Rode another 22 mi with my girlfriend to finish up with 62 mi. I need to break out the TT bike with a decent set of wheels and see how much difference that makes on the 40 mi average.

Didn't do a warmup and now I'm paying for that mistake in the hammies.

 

[Sand]

Big question - what to do to strengthen hip flexors?

Sex.

I'm married - anything else within the realm of possibilities?

 

[tri-man 47]

Way to go, Sand!!! That is a big improvement (but correct the date in your sig). Gotta be major frustration over the missed turn. And Poppa, sounds like you're pleased as well - awesome!!!

---

Solid few days of training for me. Friday - 8 miles (moderate pace out; return at 7:50/mi). Saturday - 10 miles with 4 x 2 mile repeats (7:20/mi pace - ow). Sunday - 14 easy pace run this morning. 38 miles for the week.