Ran a 10k in June (4 Viewers)

[pigskinliquors]

Went out for an easy run this evening, at least I meant to. After all I am still recovering from the race last Sunday. I started out at a comfortable pace, 11:02, then all I could hear was "fatass, faaatassss".

Started speeding up pretty much involuntarily and kept slowing down. "Fatass, faatassss", more speeding up.

I ended up with negative splits and had the second fastest run since I restarted. 3.51 in 36:45. The fastest run was a couple weeks ago when it was about 10 degrees cooler.

The first time I break 10 m/m/ I am adding a half mile to each of my mid week runs.

I am giving up on the heart rate monitor, it just doesn't work with me. Check out the screwy data.

fatasssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

LOL

Roh, Roh. You need to read this, as that post is blasphemous!

 

[2Young2BBald]

Hey Dexter, there is a thread over on BeginnerTriathlete About The Iceman . I know you've done it before, but it mentions some course conditions, so I thought I'd share.

 

[prosopis]

ThanksI put in my last 5k 30mins 45 secs. It gave me different times I would finish different races. How do I use that info for the workout above? Do I need a stop watch or garmin thing to make sure I am running two to eight mile repetitions at goal race pace? and then rest 2-5 mins?What if I dont have a garmin thing?

You don't need a Garmin, but it certainly helps! The distances for different races will give you race pace for EVERY distance listed. For intervals or repeats, you typically want to run a pace slightly slower than 5k pace. When you are training for a race (i.e., a half marathon), when they ask you to do a "pace run" that means you are going to try to run that pace (= just use the conversion from your 5k pace to the half marathon pace and use that). If you don't have a Garmin; use your car or bike, and try to get accurate mileage for a route you typically do (learn where every half mile is). I usually run 1 mile intervals followed by half mile rests. To mimic this type of run; do a 1 mile warm-up = very slow; then at the 1 mile marker run slightly slower (i.e. 15 seconds) than 5k pace (to know the pace you ran, use your normal watch, and time how long it took you to run from mile marker 1 to 2 (adjust your exertion for the next one depending on how close you were to the desired pace); then run very slowly for .5 miles; and do your second interval at the 2.5 mile marker (you ran 1 mile warm-up; 1 mile at 5k+ pace; and .5 mile cool down); rinse and repeat at the 3.5 mile marker. You can start with just 2 intervals, and gradually build the number that you are doing up. You can do the same thing with .5 mile intervals, followed by .25 mile rests. If you are doing half mile intervals you can get a good prediction of marathon speed. The time it take you per .5 miles (on average) to do 10 in a row (with .25 mile rests) should predict your marathon speed (i.e., if you can average 3:30 for 10 intervals, you should be able to run a 3:30 marathon).

Thanks

 

[Darrinll40]

Went out for an easy run this evening, at least I meant to. After all I am still recovering from the race last Sunday. I started out at a comfortable pace, 11:02, then all I could hear was "fatass, faaatassss".

Started speeding up pretty much involuntarily and kept slowing down. "Fatass, faatassss", more speeding up.

I ended up with negative splits and had the second fastest run since I restarted. 3.51 in 36:45. The fastest run was a couple weeks ago when it was about 10 degrees cooler.

The first time I break 10 m/m/ I am adding a half mile to each of my mid week runs.

I am giving up on the heart rate monitor, it just doesn't work with me. Check out the screwy data.

fatasssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

LOL

Roh, Roh. You need to read this, as that post is blasphemous!

I think that only applies to me calling other people fat and not when I am talking about myself.

 

[Sand]

Final run before final taper (i.e. sitting on my ### for a couple days).

5 miles constant pace - 38:27. Negative split the thing - 19:14 then 19:13.

Hopefully that is ready enough.

 

[SteveUK]

Went out for an easy run this evening, at least I meant to. After all I am still recovering from the race last Sunday. I started out at a comfortable pace, 11:02, then all I could hear was "fatass, faaatassss".

Started speeding up pretty much involuntarily and kept slowing down. "Fatass, faatassss", more speeding up.

I ended up with negative splits and had the second fastest run since I restarted. 3.51 in 36:45. The fastest run was a couple weeks ago when it was about 10 degrees cooler.

The first time I break 10 m/m/ I am adding a half mile to each of my mid week runs.

I am giving up on the heart rate monitor, it just doesn't work with me. Check out the screwy data.

fatasssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

LOL

Roh, Roh. You need to read this, as that post is blasphemous!

I think that only applies to me calling other people fat and not when I am talking about myself.

Isn't that what John McEnroe said as his excuse back in the 80's when he said to an umpire "You're a disgrace to mankind"

 

[Dexter]

Hey Dexter, there is a thread over on BeginnerTriathlete About The Iceman . I know you've done it before, but it mentions some course conditions, so I thought I'd share.

Thanks TY2B everything I've been reading is saying it's going to be fast. That being said we'll see how fast it is when I get to Anita's Hill and I'm walking up that B.Packing tonight after softball... I know who plays softball in November and leaving tomorrow morning.

 

[pigskinliquors]

Final run before final taper (i.e. sitting on my ### for a couple days).5 miles constant pace - 38:27. Negative split the thing - 19:14 then 19:13. Hopefully that is ready enough.

I had my final taper run today as well (= only 1 day on my ###). I did a steady 4 miles in 32:16. Quick enough to get the heart pumping; slow enough to let the legs rest. I'm also doing an excellent job storing extra calories in my body, as I have approx. 4 new pounds to carry around with me.

 

[jonmhend]

Decided to do a 4.5 m tempo run this morning. I've been doing my 5-9 mile runs at about 9:20 MM or so and was very pleased with my pace this morning running about 8:30 for the first 2.5 miles. It was at this point I decided not to pay as much attention to where I was running and I promptly biffed it on some kind of plumbing outlet or vent or something. Fortunately I was on dirt at the time with not much gravel and I think it bruised my ego as much as anything else (although the shoulder is pretty tender right now). Might have to invest in a head lamp if I'm going to continue to run early.

BTW, didn't wear the compression socks during my run, but I'm loving them at work right now. I sit in my office for about 9 hours a day and maybe its all mental, but my calves and shins are feeling much better than normal. Might have to invest in more of them - maybe this time one of the less expensive cousins of the ones I have now.

 

[Keggers]

The past two days have been very good!

Monday I did 7 miles at 8:05 pace. Felt comfortable the whole run!

Tuesday I did 3 mile repeats at 6:18 pace with 800 recoveries at 8:57 pace. Add in a mile warm-up and a mile cool down...I did 6 miles in 45:45 (7:37 pace).

That's good work on those intervals, Keggers. I may have already asked you this, but are you doing the Noodleini on the 29th? Or the Festival Foods 5-mile Turkey Trot on Thanksgiving??

Yes, I plan on doing the Noodleini on the 29th. I haven't signed up yet (registration fee doesn't increase until the day before the race) because I want to see what the weather is going to be like. Out of curiosity I looked at last year's results for the Noodleini 15k and the 5k. The average pace per mile for the top 3 in my age group (male 34-39) was actually faster for the the 15k than the 5k. That seems odd.

15k top 3....5:36, 6:28, 6:43.

5k top 3....6:27, 6:47, 6:54

So now I'm thinking about doing the 5k. I mean, based on my recent training times I think I could place in the 5k! That would be pretty cool. So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

BNB: Thanks, but a BQ is way out my reach.

 

[pigskinliquors]

So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

I always race to challenge myself, and if I get on the podium it's just a plus. I love racing past times/distances and don't get to much out of beating other people. Now, if it's a triathlon and one certain person is in it, I race myself and him; but he's the exception. I do like to challenge myself during races to pick off people = a motivation to kick it up a notch; but the goal is my time/distance, not beating them. The only other reason I care about other people in a race that it is nice (especially in long races) to get behind quality scenery for awhile to help the time pass by.

 

[wraith5]

So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

That would be a nice choice to have to make.

 

[Darrinll40]

So now I'm thinking about doing the 5k. I mean, based on my recent training times I think I could place in the 5k! That would be pretty cool. So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

I never entered a race thinking I cold win something, other than a little self respect. The races are what I use for motivation to get out there every day and run not as an end in themselves. Though I was pleasantly surprised when I started picking up age group hardware. It is kind of neat knowing you are the third fastest of the 5 guys in your group. But I don't think the race distance or difficulty should be the reason to enter. Whatever the distance I always try to beat my last comparable race. Unless you are gruecd or wraith5 fast then worrying about how fast everyone else is just adds stress to what should be a stress relieving event. At least for me.

They 15k race may be a part of a wider contest like the Daytona Area Grand Prix. That would make a difference in who signed up for which race.

I don't know. But I am caught up on work right now and bit bored.

 

[meeka]

So I ran my final race of the year last Saturday. Let me tell you that not being 100% ready for a half marathon is the suck! I knew that things would be bad, and the last 2 miles were really tough. I was happy that I was able to finish in under 2 hours. I think I was at 1:56. No real race report. I had a stitch in my side for most of the race, and my legs felt like rubber for the last part. Needless to say I will be spending the winter training myself back into better racing shape.

I had a huge shift in mentality when I started training for my marathon. My whole focus was on staying healthy and not getting hurt. So for most of the summer I ran my miles at a steady pace and now my body is trained for running 9:30s. This winter I will be adding intervals (once a week) and strength/core training (2 or 3 times a week) to the work out routine.

My goal is to PR in every distance I race in 2010. The best part of being a fairly new runner is that my PRs are not that great, so this is a goal I can tackle. I am not sure if I will be running any 5ks, but I will for sure do a 10k, a couple of halfs and hopefully another marathon. I am thinking about running Grandma's in June. I just need to get the Mrs on board with that plan. I will probably set some actual time goals for my races once the are scheduled.

 

[Darrinll40]

So I ran my final race of the year last Saturday. Let me tell you that not being 100% ready for a half marathon is the suck! I knew that things would be bad, and the last 2 miles were really tough. I was happy that I was able to finish in under 2 hours. I think I was at 1:56. No real race report. I had a stitch in my side for most of the race, and my legs felt like rubber for the last part. Needless to say I will be spending the winter training myself back into better racing shape. I had a huge shift in mentality when I started training for my marathon. My whole focus was on staying healthy and not getting hurt. So for most of the summer I ran my miles at a steady pace and now my body is trained for running 9:30s. This winter I will be adding intervals (once a week) and strength/core training (2 or 3 times a week) to the work out routine.My goal is to PR in every distance I race in 2010. The best part of being a fairly new runner is that my PRs are not that great, so this is a goal I can tackle. I am not sure if I will be running any 5ks, but I will for sure do a 10k, a couple of halfs and hopefully another marathon. I am thinking about running Grandma's in June. I just need to get the Mrs on board with that plan. I will probably set some actual time goals for my races once the are scheduled.

That's still pretty good for not being ready and having a stitch. I would probably kill for another 1:56 half.

 

[wraith5]

So I ran my final race of the year last Saturday. Let me tell you that not being 100% ready for a half marathon is the suck!...

My goal is to PR in every distance I race in 2010. The best part of being a fairly new runner is that my PRs are not that great, so this is a goal I can tackle. I am not sure if I will be running any 5ks, but I will for sure do a 10k, a couple of halfs and hopefully another marathon. I am thinking about running Grandma's in June. I just need to get the Mrs on board with that plan. I will probably set some actual time goals for my races once the are scheduled.

Congrats on finishing the race, especially given the stitch!! Those are teh suck. I'm thinking I may have the same goals for 2010. Assuming I don't stop running this winter, I should be well positioned to do just that.

I've heard very good things about Grandma's - if I run a spring marathon that's on my list of potentials (though I'm currently leaning towards the Flying Pig in Cincinnati on May 2).

I'm still limping around today because of my left quad, so doing my long run (22 miles) tomorrow is starting to look pretty foolish. I just don't know how I'm going to get it in if I don't at least try . I'll heat it tonight and hope it's improved in the morning.

 

[Sand]

So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

Whatever looks cool to do (and that I can complete according to my personal standards).

 

[tri-man 47]

So now I'm thinking about doing the 5k. I mean, based on my recent training times I think I could place in the 5k! That would be pretty cool. So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

Yes. Er ...my "challenge" races are picked well in advance and for specific purposes, whether it be a tri or a distance run. Because of my distance training, I haven't been targeting any 5Ks as purely a challenge, though I really miss doing so. (Next summer will likely be a distance focus again, particularly with the 100K trail relay in the fall and Boston in spring, 2011.) That said, I do target some races mainly for the hardware. E.g., while traveling to VA and NY over the past year+, I've run smaller, local 5Ks to both enjoy the unique experience but also to nab some hardware. But it's hard to know when the opportunity will arise - so better to set a schedule, train appropriately, and race hard. If hardware follows, all the better.--

Continuing with a different training focus for now - the yoga routine, dumbells, some lunges and squats. Getting in some bike workouts, and will be slipping in some swims and runs, but giving myself some flexibility for a while. Added some planks to the routine, and will slowly add in other asanas as I get more comfortable with the yoga process (probably should join a class to ensure I'm doing it all properly, but the convenience of home is winning out for now).

 

[gruecd]

I've heard very good things about Grandma's - if I run a spring marathon that's on my list of potentials (though I'm currently leaning towards the Flying Pig in Cincinnati on May 2).

Dude, seriously. Do Green Bay on May 16.1. It's closer.

2. It's a flat, fast course.

3. It gets GREAT reviews.

4. Weather is almost always nice and cool.

5. Logistics are SIMPLE.

6. You get to do a lap inside Lambeau (which is cool even for a Bears fan)

7. FREE BEER AND BRATS AT THE FINISH

8. Free place to stay

DO IT!!

 

[Darrinll40]

Great races Gruecd, Steve, Darrin and Bentley!!! Another kick-### weekend!! Darrin, please thank your wife for the pic's. It looks like the weather was quite nippy that day. Can you post the event's website, as I'd like to examine bib #237 and #335 a bit further to examine their "form." I hope Hank is hanging in there.

I'm still in taper mode. Just checked the 10 day weather, and of course the warmest day in the next ten is predicted be my race day Hopefully a cold front will magically appear between now and then. I am far from prepared to be running in mid-70's weather for this thing.

Pics are up, No. 237 and No. 335.I look like the Michelin Man in mine.

I either need to get back in to shape or avoid cameras.

No running today, resting my legs as I am going to try and do 9 on Saturday.

 

[wraith5]

I've heard very good things about Grandma's - if I run a spring marathon that's on my list of potentials (though I'm currently leaning towards the Flying Pig in Cincinnati on May 2).

Dude, seriously. Do Green Bay on May 16.1. It's closer.

2. It's a flat, fast course.

3. It gets GREAT reviews.

4. Weather is almost always nice and cool.

5. Logistics are SIMPLE.

6. You get to do a lap inside Lambeau (which is cool even for a Bears fan)

7. FREE BEER AND BRATS AT THE FINISH

8. Free place to stay

DO IT!!

Will you make me a Bears singlet to wear?

 

[BassNBrew]

So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

I always race to challenge myself, and if I get on the podium it's just a plus. I love racing past times/distances and don't get to much out of beating other people. Now, if it's a triathlon and one certain person is in it, I race myself and him; but he's the exception. I do like to challenge myself during races to pick off people = a motivation to kick it up a notch; but the goal is my time/distance, not beating them. The only other reason I care about other people in a race that it is nice (especially in long races) to get behind quality scenery for awhile to help the time pass by.

I on the other hand research races and categories for hardware and spoils. Weak competition, I'm all over it. Course that suits my strengths, I sign-up. In addition to a pile of medals, I've won a $50 Carrabas cert, $20 bottle of gu, $60 Oxy SOX, $180 Nike bike jacket, $500+ strethch machine, $30 arm/leg warmers, $25 chain cleaning kit, numerous water bottles. Why post a time of X and get my ### kicked when I can post a time of X and collect the spoils. The elderly, kids, pregant women....get out of my way or visit the ditch.

 

[wraith5]

Why post a time of X and get my ### kicked when I can post a time of X and collect the spoils. The elderly, kids, pregant women....get out of my way or visit the ditch.

I either need to get back in to shape or avoid cameras.

For some reason this made me think of the "Prom Video" Friends episode (one of my favorites) when Joey & Chandler see Monica on the tape. Monica - "Shut up - the camera adds 10 pounds" Chandler - "Oh. So how many cameras are actually on you??"

 

[2Young2BBald]

Hey Dexter, there is a thread over on BeginnerTriathlete About The Iceman . I know you've done it before, but it mentions some course conditions, so I thought I'd share.

Thanks TY2B everything I've been reading is saying it's going to be fast. That being said we'll see how fast it is when I get to Anita's Hill and I'm walking up that B.Packing tonight after softball... I know who plays softball in November and leaving tomorrow morning.

Liberty Park Fall League? Pre kids I used to love playing the 6:10/7:20 double header and then roll in to the bar to watch the Wings. My old man body can take the pain anymore. I could never back down and become one of those hit to right field, jog the bases kind of guys.

 

[2Young2BBald]

So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

I always race to challenge myself, and if I get on the podium it's just a plus. I love racing past times/distances and don't get to much out of beating other people. Now, if it's a triathlon and one certain person is in it, I race myself and him; but he's the exception. I do like to challenge myself during races to pick off people = a motivation to kick it up a notch; but the goal is my time/distance, not beating them. The only other reason I care about other people in a race that it is nice (especially in long races) to get behind quality scenery for awhile to help the time pass by.

Gotta agree, I like to challenge myself with the tough stuff. I wish every race made you write your age on your calf like tris do. Nothing more motivating on the run than to see a guy in your AG ahead and gun to pick them off and go get the next one!

 

[Sand]

So here's a question for everyone: Do you enter a race/distance that you think you can win some hardware or do you challenge yourself with a more difficult race/distance?

I always race to challenge myself, and if I get on the podium it's just a plus. I love racing past times/distances and don't get to much out of beating other people. Now, if it's a triathlon and one certain person is in it, I race myself and him; but he's the exception. I do like to challenge myself during races to pick off people = a motivation to kick it up a notch; but the goal is my time/distance, not beating them. The only other reason I care about other people in a race that it is nice (especially in long races) to get behind quality scenery for awhile to help the time pass by.

Gotta agree, I like to challenge myself with the tough stuff. I wish every race made you write your age on your calf like tris do. Nothing more motivating on the run than to see a guy in your AG ahead and gun to pick them off and go get the next one!

I just try to catch the women with "72" on their calves.To each their own.

 

[SFBayDuck]

Hey everybody, I am still alive! Just spent an hour catching up on the past month around here......

Great report, buddy. And again, great race - amazing to read of the consistency and "ease" of your race. Lot of great stuff happening here lately (how 'bout Sand's 5K PR!), but in particular, I'll be carrying the memory of Duck's triumphant and emotional 50K and your steady BQ run with me on Sunday. Being Dutch, I'll also be looking for $20 bills out on the marathon course.

Wow, glad to know that something I accomplished as a relative newbie could be of inspiration to an experienced runner like yourself. Very cool to hear. And congrats on the BQ time! But to clarify, it was more like a 59K!Gruecd, I already said congrats to you over on FB, but let me make it official here as well!

 

[SFBayDuck]

I have been thinking lately about the conversation here a few pages back about what people like about running. I guess for me there are many reasons I like running. When people ask me why do you run I usually tell them the same thing. "I run to support my eating habit." Most people still remember me as the 5'11, 230 lbs. guy that I was 5 years ago. They are not really used to seeing me in the 175 range, so my joke about eating goes over pretty well. Being able to eat some things without worrying too much is part of the reason I like running. I do not care to go back to over 200 lbs. and running is the first cardio activity I have found that I really enjoy. The last thing I like about running is how it makes me feel. Sure the first mile sucks, but after that it is awesome. I like how I feel physically while I am running and after I am done running. I like that some runs are a piece of cake and I can just hammer through them. I like that some runs suck and I have to conquer them. I like how if felt to set the goal of running my first half marathon and put the work in to achieve that goal. Same goes for my marathon this fall. I may never be a "great" runner. I may never qualify for Boston, but that will not keep me from signing up for another marathon. I may not have the best PRs for the distances I run, but I will keep running and see where it takes me. I think this goes along with pmbrown's attitude about this being a journey.

I see a lot of myself in these two paragraphs, well said.

 

[SFBayDuck]

I just watched this movie called The Runner. Awesome and inspiring. I recommend it.

http://www.imdb.com/title/tt0816638/

Horton is a bad man. Ridiculous the stuff he's done over his career.

 

[SFBayDuck]

FWIW: I just registered for my race this Saturday! It's on.

I think you have less to worry about than you might believe.

Liquors, get your mental imaging prepped now. You know you'll be seriously challenged by this race. I expect that you'll endure and succeed, but it will be quite the contest! So plant some mental seeds over coming days and have them ready come race day. I've even taken to writing some 'cheat notes' on my arm by my watch just so I don't forget (like my daughter's initials for the marathon).

I was pointing out that there isn't 11,000 feet of climbing in that course. I did not say that it wasn't challenging, just that it wasn't Mont Ventoux as the Garmin data might have led one to believe.Not sure why I get a for spending a half hour analyzing the course to see what he is really facing.

I've seen parts of the course, and you are right that I'm not climbing mountains, but there are constant elevation changes, and the trails are pretty rough (large roots everywhere). To me, it will be like climbing mountains, as I haven't done very little hill or trail training. I'm a trail virgin (but willing to learn). Tri-Man: thanks for reminding me of the mental side. I generally consider it one of my strengths. I've typically surprised myself when I've under-trained, and have my last three races (all with minimal training, but results better than expected) will give me something to fall back on. For HH100, I was much less prepared than I am for this, and still had a career ride. I attribute it to having well-rested legs, and weather cooler than I trained in. I should have both of these for Saturday's run. I truly expect to be able to do this, though there is certain to be multiple moments that doubt will enter my mind. I'll visualize everyone on the board telling me

Now we're getting into my sweet spot! Other than forcing myself to get back up after sitting down for a minute to contemplate quitting while swallowing my own puke at mile 24, for me the hardest part was all about maintaining focus considering the terrain. Whether going up or downhill, really technical singletrack or fire road, if you lose focus on a run like that you will fall, and you may get hurt. It's one thing to just keep moving, it's another to be facedown, bloodied, exhausted, and have to get up and start moving again.And I totally agree with keeping the ego out of it. Not that I have much experience yet with any of this stuff, but with the terrain, hills, and extra distance that an ultra brings, you've got to leave the ego out of it. Find your motivation wherever you need (and we've all used this thread as part of that), but especially the first time doing it, make sure you enjoy it. Gain the experience, and next time you'll know better what to expect and can worry about silly things like time!

 

[SFBayDuck]

Congrats to everyone else that I missed, good to be back here. Reason for not being was that I wasn't running. It's really been depressing as hell. Haven't wanted to read about it, talk about it, anything, since I couldn't do it.

I went in to see an orthopedist a month ago about my achilles, he told me to stop running for awhile and go to PT "if I wanted to get better faster". Like that was a question!

So I made an appointment, random place I found listed on my insurance website. I go in, and the girl who comes to get me is hot! Alright, this isn't so bad. She asks what's got me here, tell her I just did my first ultra and wouldn't you know it, she's an ultrarunner as well, with a few 50Ks and two 50 milers under her belt. In fact she's run a sub-11:00 50-miler, which qualifies her for the lottery for Western States 100 next year. I'm thinking alright, this is going well, a hot, 27 year old ultrarunner as my physical therapist.

Then I find out she's a Duck, who also grew up in Portland. She starts dropping things like "I just don't know if I trust Masoli" on me while rubbing my calf (obviously this was before he and the Ducks completely dismantled USC this past Saturday, a game which I went up to!).

Can I just say

I said out loud "I think I came to the right place!"

Anyway, she's got me doing stretches, exercises, ultrasound, icing, etc, and I'm feeling good now. So on Tuesday morning, after a full 25 days of no running, I went out and did TWO WHOLE MILES! My HR was up like I was on mile 14 of a 20 miler, which was a little depressing how quickly I've lost cardio. But I was running again! I think this was necessary to let myself heal, I'm learning new ways to deal with my problem areas (my calves, which led directly to my achilles problem), and I have a new local running idol, one who is much better looking than Karnazes!

So, I'll start slowly ramping up again. Three miles tomorrow, Saturday off to go down to Palo Alto and see the Ducks play for the 2nd straight week, another three miles on Sunday, etc. It'll be another couple of weeks before I get back on my beloved trails, but I want to do this right and make sure I don't set myself back even further. It was tough to give up my 1300 mile goal for the year, and my plan for another 50K in December, but there'll be another one for me in the spring, and another goal for 2010 to shoot for!

 

[Darrinll40]

Well crap. Over a month ago I weighed myself at home and came in at 248, today at a free health screening at work I weighed 248. Now what the #### is with that. Over the last 3 weeks I have been at or near 20 miles a week, and for 95% of that time I have not been eating too much, and not eating anything bad for me. On the other side, I have gone down almost two pants sizes and all of my clothes are getting looser. I have even noticed my gut getting a bit smaller. So, either I am putting on more muscle, or my digital scale at home is a lying ### dog. Either way this just adds a bit of motivation for me. Going to go home tonight and do another 3.5 getting ready for 8+ on Saturday.Next week starts the intervals. Good times. Oh, I got the free health screening because with that, my insurance company is going to pay for a gym membership.Besides the weight they also did Cholesterol, BP, and glucose.Total cholesterol was 141HDL 38 (low)Glucose was 118 non fasting (normal)BP was 122/84 which is high as normal is 120/80. But I am carrying all that extra weight. Oh yea, somehow I shrank an inch from my last doctors visit. I am now 5'11" <sigh>And my BMI is in the obese range. Short and fat. If I didn't feel so good it would be depressing.

A bit of good news for me on this front. In a restroom at the high school I work at there is one of those balance scales like they have in doctor's offices. This morning I made sure that it was balalnced at zero and stepped on. I came in at 238 exactly. I know that it may not be super accurate, but I have to believe that it is more accurate than an digital scale. My experience with digital scales tells me that they may not be all that accurate. I know I used to make my self lose 2-3 pounds in 30 seconds just by moving my scale at home to a different part of the floor. Tomorrow 9 miler planned. It is supposed to be high 50's low 60's and should be a great run.

 

[prosopis]

I have to wait a bit longer before I go back at it. I had quite a bit of pain in my leg and a hard walnut size lump at the area of my heart cath. I went back to the doctor and was told I had a hematoma and I should wait until next Wed to try any exercise. They did an ultra sound to make sure the closure device did not have a leak, which it did not. That sucks but the pain is bad enough I dont much feel like abusing my leg anyway. Funny how lazy I feel after 1 week of no exercise.

 

[Darrinll40]

I have to wait a bit longer before I go back at it. I had quite a bit of pain in my leg and a hard walnut size lump at the area of my heart cath. I went back to the doctor and was told I had a hematoma and I should wait until next Wed to try any exercise. They did an ultra sound to make sure the closure device did not have a leak, which it did not. That sucks but the pain is bad enough I dont much feel like abusing my leg anyway. Funny how lazy I feel after 1 week of no exercise.

That really sucks. But your leg will like the nice rest. If you are typical of us here then when you get back you will try to push too hard to make up for the missed time. Be sure to run easy for a while, it will help in the long run.

 

[Sand]

Congrats to everyone else that I missed, good to be back here. Reason for not being was that I wasn't running. It's really been depressing as hell. Haven't wanted to read about it, talk about it, anything, since I couldn't do it. I went in to see an orthopedist a month ago about my achilles, he told me to stop running for awhile and go to PT "if I wanted to get better faster". Like that was a question!So I made an appointment, random place I found listed on my insurance website. I go in, and the girl who comes to get me is hot! Alright, this isn't so bad. She asks what's got me here, tell her I just did my first ultra and wouldn't you know it, she's an ultrarunner as well, with a few 50Ks and two 50 milers under her belt. In fact she's run a sub-11:00 50-miler, which qualifies her for the lottery for Western States 100 next year. I'm thinking alright, this is going well, a hot, 27 year old ultrarunner as my physical therapist.Then I find out she's a Duck, who also grew up in Portland. She starts dropping things like "I just don't know if I trust Masoli" on me while rubbing my calf (obviously this was before he and the Ducks completely dismantled USC this past Saturday, a game which I went up to!).Can I just say I said out loud "I think I came to the right place!"Anyway, she's got me doing stretches, exercises, ultrasound, icing, etc, and I'm feeling good now. So on Tuesday morning, after a full 25 days of no running, I went out and did TWO WHOLE MILES! My HR was up like I was on mile 14 of a 20 miler, which was a little depressing how quickly I've lost cardio. But I was running again! I think this was necessary to let myself heal, I'm learning new ways to deal with my problem areas (my calves, which led directly to my achilles problem), and I have a new local running idol, one who is much better looking than Karnazes!So, I'll start slowly ramping up again. Three miles tomorrow, Saturday off to go down to Palo Alto and see the Ducks play for the 2nd straight week, another three miles on Sunday, etc. It'll be another couple of weeks before I get back on my beloved trails, but I want to do this right and make sure I don't set myself back even further. It was tough to give up my 1300 mile goal for the year, and my plan for another 50K in December, but there'll be another one for me in the spring, and another goal for 2010 to shoot for!

(and most importantly)

 

[pigskinliquors]

Duck: great to hear that you are back at it!

Prosopsis:

Gotta agree, I like to challenge myself with the tough stuff. I wish every race made you write your age on your calf like tris do. Nothing more motivating on the run than to see a guy in your AG ahead and gun to pick them off and go get the next one!

Now we're getting into my sweet spot! Other than forcing myself to get back up after sitting down for a minute to contemplate quitting while swallowing my own puke at mile 24, for me the hardest part was all about maintaining focus considering the terrain. Whether going up or downhill, really technical singletrack or fire road, if you lose focus on a run like that you will fall, and you may get hurt. It's one thing to just keep moving, it's another to be facedown, bloodied, exhausted, and have to get up and start moving again.

And I totally agree with keeping the ego out of it. Not that I have much experience yet with any of this stuff, but with the terrain, hills, and extra distance that an ultra brings, you've got to leave the ego out of it. Find your motivation wherever you need (and we've all used this thread as part of that), but especially the first time doing it, make sure you enjoy it. Gain the experience, and next time you'll know better what to expect and can worry about silly things like time!

Thanks a ton for the info Duck! I'm going to need it. ________________________________

My Flipping Update:

After yesterday's run I noticed that I blew out a section of the bottom of my fairly new Pearl Izumi's (less than 200 miles on them :furious. Later in the afternoon yesterday I noticed a tweak in my left calf, same leg as the blown out shoe. This morning, that calf feels like a mini-cramp with about every other step. This isn't normal taper pains, as my taper hasn't been much different than my training (just no long run for 2 weeks). I'm going to have it massaged later today, and WILL be going to the starting line tomorrow expecting to work through this.

Yet, I have a question to all.

I've trained on these shoes for the past 7 weeks, and don't want to run out and get a new pair of shoes today. I have put Shoe-gu on the blown-out area, but I'm thinking about going to the shoes that I was running on before I switched to the P.I's (trusty Asics Nimbus). These are also close to dead as well, but I don't want to (at least mentally) put on the pair of shoes that semi-hurt me yesterday.

Anyone have any input = wear the shoes I've been training on, or ditch them?

 

[tri-man 47]

So I made an appointment, random place I found listed on my insurance website. I go in, and the girl who comes to get me is hot!

Can I just say

Pull a groin muscle, stat.Prosopis, sorry to hear of the delays, but stay patient ...stay patient. You too, Duck. Welcome back!

Liquors, I'd lean toward the Asics. A glued-up shoe that might have caused an injury tweak will not allow you to put any trust in it when you're out there. I know you'll be awesome out there!!!!!

We also have Dexter and Sand competing this weekend? Looking forward to reports later this weekend! You guys rock!

 

[BassNBrew]

Duck: great to hear that you are back at it!

Prosopsis:

Gotta agree, I like to challenge myself with the tough stuff. I wish every race made you write your age on your calf like tris do. Nothing more motivating on the run than to see a guy in your AG ahead and gun to pick them off and go get the next one!

Now we're getting into my sweet spot! Other than forcing myself to get back up after sitting down for a minute to contemplate quitting while swallowing my own puke at mile 24, for me the hardest part was all about maintaining focus considering the terrain. Whether going up or downhill, really technical singletrack or fire road, if you lose focus on a run like that you will fall, and you may get hurt. It's one thing to just keep moving, it's another to be facedown, bloodied, exhausted, and have to get up and start moving again.

And I totally agree with keeping the ego out of it. Not that I have much experience yet with any of this stuff, but with the terrain, hills, and extra distance that an ultra brings, you've got to leave the ego out of it. Find your motivation wherever you need (and we've all used this thread as part of that), but especially the first time doing it, make sure you enjoy it. Gain the experience, and next time you'll know better what to expect and can worry about silly things like time!

Thanks a ton for the info Duck! I'm going to need it. ________________________________

My Flipping Update:

After yesterday's run I noticed that I blew out a section of the bottom of my fairly new Pearl Izumi's (less than 200 miles on them :furious. Later in the afternoon yesterday I noticed a tweak in my left calf, same leg as the blown out shoe. This morning, that calf feels like a mini-cramp with about every other step. This isn't normal taper pains, as my taper hasn't been much different than my training (just no long run for 2 weeks). I'm going to have it massaged later today, and WILL be going to the starting line tomorrow expecting to work through this.

Yet, I have a question to all.

I've trained on these shoes for the past 7 weeks, and don't want to run out and get a new pair of shoes today. I have put Shoe-gu on the blown-out area, but I'm thinking about going to the shoes that I was running on before I switched to the P.I's (trusty Asics Nimbus). These are also close to dead as well, but I don't want to (at least mentally) put on the pair of shoes that semi-hurt me yesterday.

Anyone have any input = wear the shoes I've been training on, or ditch them?

HTFU and go barefoot Contessa.

 

[pigskinliquors]

HTFU and go barefoot Contessa.

It's on! We did actually have a "barefoot day" on campus here yesterday, to gather attention for Tom's Shoes.. I celebrated by taking the day off to spend with my wife and daughters, as it was my oldest's 8th birthday. I am also contemplating wearing double OxySox, as I'm assuming the added compression might help.

 

[SFBayDuck]

Congrats to everyone else that I missed, good to be back here. Reason for not being was that I wasn't running. It's really been depressing as hell. Haven't wanted to read about it, talk about it, anything, since I couldn't do it. I went in to see an orthopedist a month ago about my achilles, he told me to stop running for awhile and go to PT "if I wanted to get better faster". Like that was a question!So I made an appointment, random place I found listed on my insurance website. I go in, and the girl who comes to get me is hot! Alright, this isn't so bad. She asks what's got me here, tell her I just did my first ultra and wouldn't you know it, she's an ultrarunner as well, with a few 50Ks and two 50 milers under her belt. In fact she's run a sub-11:00 50-miler, which qualifies her for the lottery for Western States 100 next year. I'm thinking alright, this is going well, a hot, 27 year old ultrarunner as my physical therapist.Then I find out she's a Duck, who also grew up in Portland. She starts dropping things like "I just don't know if I trust Masoli" on me while rubbing my calf (obviously this was before he and the Ducks completely dismantled USC this past Saturday, a game which I went up to!).Can I just say I said out loud "I think I came to the right place!"Anyway, she's got me doing stretches, exercises, ultrasound, icing, etc, and I'm feeling good now. So on Tuesday morning, after a full 25 days of no running, I went out and did TWO WHOLE MILES! My HR was up like I was on mile 14 of a 20 miler, which was a little depressing how quickly I've lost cardio. But I was running again! I think this was necessary to let myself heal, I'm learning new ways to deal with my problem areas (my calves, which led directly to my achilles problem), and I have a new local running idol, one who is much better looking than Karnazes!So, I'll start slowly ramping up again. Three miles tomorrow, Saturday off to go down to Palo Alto and see the Ducks play for the 2nd straight week, another three miles on Sunday, etc. It'll be another couple of weeks before I get back on my beloved trails, but I want to do this right and make sure I don't set myself back even further. It was tough to give up my 1300 mile goal for the year, and my plan for another 50K in December, but there'll be another one for me in the spring, and another goal for 2010 to shoot for!

(and most importantly)

I'd love to, but I'm not about to get "Wheelhoused".

 

[Sand]

I'd love to, but I'm not about to get "Wheelhoused".

Does that thread still exist? I have bare memories of that one.

 

[gruecd]

Kick ### tomorrow, Liquors!!!

 

[2Young2BBald]

HTFU and go barefoot Contessa.

It's on! We did actually have a "barefoot day" on campus here yesterday, to gather attention for Tom's Shoes.. I celebrated by taking the day off to spend with my wife and daughters, as it was my oldest's 8th birthday. I am also contemplating wearing double OxySox, as I'm assuming the added compression might help.

I know the rule is "don't try anything new on race day" BUT, I think a pair of CW-X compression socks may work better for you than doubling up on the Oxys, which I can't imagine you'd even be able to get in to a shoe and will end up losing all your toenails. CW-X socks have more banding up the calf, with less bulk than the Oxys. I would also put a pair of whatever compression sock you do have and maybe even sleep in them tonight. As for the shoes, how 'bout both. Is it a single loop course, or will you double back for a second loop? If it is a single loop, can you place a cheerleader out at about mile 6 or so with a back up pair? I'd lean towards the shoes that got you there with the shoe goo. The only big problem here, is that if you open the blow out up you are going to pick up dirt, gravel, etc from the course up in there. Go get'em tomorrow, pain is temporary!SAND, have a great 10K & DEXTER, have a blast Up North!!!!!!!

 

[pigskinliquors]

I know the rule is "don't try anything new on race day" BUT, I think a pair of CW-X compression socks may work better for you than doubling up on the Oxys, which I can't imagine you'd even be able to get in to a shoe and will end up losing all your toenails. CW-X socks have more banding up the calf, with less bulk than the Oxys. I would also put a pair of whatever compression sock you do have and maybe even sleep in them tonight. As for the shoes, how 'bout both. Is it a single loop course, or will you double back for a second loop? If it is a single loop, can you place a cheerleader out at about mile 6 or so with a back up pair? I'd lean towards the shoes that got you there with the shoe goo. The only big problem here, is that if you open the blow out up you are going to pick up dirt, gravel, etc from the course up in there. Go get'em tomorrow, pain is temporary!

SAND, have a great 10K & DEXTER, have a blast Up North!!!!!!!

I'd love to try CW-X's, but don't know if I'd be able to purchase them before the race, or whether I'd like to try something totally new for 31 miles. I have decided to wear my old Asics. I've run more than 95% of my miles over the last 10 years in a Nimbus = they are at least familiar. The tweak in my calf is different than anything I've ever had before. It feels like a mini-cramp about every other step. I slowly jogged down the hall a bit ago, and it actually didn't hurt = some optimism. Hopefully it's just a little knot that my can be massaged away by my wife this evening. I'll plan on going through my normal preparation, but will take some Motrin (or something stronger) in the morning to hopefully make the pain less severe if it does start to hurt. I've done many runs MotrinedTM = again, I'm not doing anything new.

 

[Sand]

I'd love to try CW-X's, but don't know if I'd be able to purchase them before the race, or whether I'd like to try something totally new for 31 miles. I have decided to wear my old Asics. I've run more than 95% of my miles over the last 10 years in a Nimbus = they are at least familiar. The tweak in my calf is different than anything I've ever had before. It feels like a mini-cramp about every other step. I slowly jogged down the hall a bit ago, and it actually didn't hurt = some optimism. Hopefully it's just a little knot that my can be massaged away by my wife this evening. I'll plan on going through my normal preparation, but will take some Motrin (or something stronger) in the morning to hopefully make the pain less severe if it does start to hurt. I've done many runs MotrinedTM = again, I'm not doing anything new.

In general that would be a bad idea. Good call on the "tried and true".And thanks for the shout out 2Young. I'm feeling pretty good about this one (mostly thanks to that last 5 miler I did Wednesday). The race is essentially one big hill. Up through 5k, flat to ~6k, and then down to the finish. I've been doing similar hills with steeper slopes in training, so I am hoping to cruise through 5k, open up a tad on the plateau, and hammer on the way down. That is the plan, anyway.

 

[Darrinll40]

I found some socks for only 27.95, of course I have no idea if they are any good.

Do you guys know good online stores at which to buy clothing?

Of course you may be mistaken for an 80 year old wearing knee highs with shorts.

 

[Darrinll40]

Do you all have special light weight racing shoes?

About two years ago I bought these at a store in Tampa.

I have worn them for exactly 5K, just one race. Maybe I will wear them again someday.

 

[Darrinll40]

Anyone looking for a Garmin, the 305 is only 150 bucks at Amazon. The 205 is 121 but does not do heart rate.

 

[2Young2BBald]

We also have Dexter, Sand and some short bald guy in compession socks competing this weekend? Looking forward to reports later this weekend! You guys rock!

Fixed 4.8-Mile Kick Your ### dirt race for me on Sunday. Starts on horse trails, goes to a bike trails and then to hiking trails. This is, by far, the most technical trail run I've done. One part I recall from last year was an uphill that was just like climbing a 2 1/2 story staircase, only the stairs were mossy rocks and tree roots. No Garmin, only chase down the runner in front of you and try not to be trampled from behind. I finished AG 5th last year and would love to get podium this year as the AG awards are pint glasses. I stopped off on my way home from work to get a 5th of Absolut Pepper & a few bottles of Bloody Mary Mix for after. It is suposed to be close to 60 and we've got a crew of about 15 to 20 meeting up to race. They will have a bonfire going for s'mores for the kids who are doing a 2-miler and tons of pizza as well.

 

[Darrinll40]

We also have Dexter, Sand and some short bald guy in compession socks competing this weekend? Looking forward to reports later this weekend! You guys rock!

Fixed 4.8-Mile Kick Your ### dirt race for me on Sunday. Starts on horse trails, goes to a bike trails and then to hiking trails. This is, by far, the most technical trail run I've done. One part I recall from last year was an uphill that was just like climbing a 2 1/2 story staircase, only the stairs were mossy rocks and tree roots. No Garmin, only chase down the runner in front of you and try not to be trampled from behind. I finished AG 5th last year and would love to get podium this year as the AG awards are pint glasses. I stopped off on my way home from work to get a 5th of Absolut Pepper & a few bottles of Bloody Mary Mix for after. It is suposed to be close to 60 and we've got a crew of about 15 to 20 meeting up to race. They will have a bonfire going for s'mores for the kids who are doing a 2-miler and tons of pizza as well.

Good luck to everyone tomorrow. I also will be waiting for reports.