Ran a 10k in June (5 Viewers)

[tri-man 47]

Questions for Sand & Tri-Man:Using the sport count timer I now have all kinds of information on my swims and have no idea what to do with it. I've decided that every other week I am going to open one of my swims doing a simulated 1/2 ironman distance swim. While the actual distance is just under 85 lengths of a 25 yard pool, with my inability to swim a straight line, 86 lengths (43 laps) is probably just about right. So, last night I was out of town for work, but found a cheap place to swim and started out swimming the full 43 laps in 40:26, which amazed me because I'd been out late the night before and sitting in meetings all day and really didn't think I was going that hard. The sport count revealed that I swam the 1st lap (50 yards) in 49 seconds, the second in 48 and then the next 30 or so were within about 15 seconds of each other in the high 55s, low 56s. With around 10 laps to go, I then fell off and swam the rest right on a 1:00 to 1:10.Did I go out too fast the 1st two laps or is that expected until I fall in to a groove (which I obviously did)? Does a late drop in time of 4 or 5 seconds seem normal at the end of a longer swim? It was strange because I felt no drop off while swimming.What should I be analyzing each swim? Should I be more concerned with more consistent lap times, overall time or should I look for something like negative splits? What else could I get out of lap by lap and overall swim time information?Thanks!!Wrapped the swim with 17 more laps, all below 56 seconds for a full 3,000 yards.

First of all, that's a very good time for that distance for this time of year - not Sand-like, but certainly middle of the pack for a 1/2-IM. To answer your questions:Out too fast? Possibly, yes. But then again, you need to be ready for a tough start that might tire you quickly, which will be caused by the early crowding (as opposed to the pool-based speed). So it doesn't hurt to challenge yourself with some fast early laps.I'd say the late drop-off reflects the fact that you're approaching the limit of your current training. So in that sense, yes, it's normal. You can train to be better prepared - do even longer distances, so that the late laps are 'easier.' Or do some reps, e.g., 3 sets of 20 laps. Remember this: After the swim leg, you've got 5 hours of effort to follow on the bike and run. Be prepared for the distance; don't worry as much about the speed.What should you be analyzing? I'd suggest periodic stroke counts. You said you were surprised by the drop-off. But I'll bet your stroke count was creeping up over the later laps ...which would indicate that you were tiring. If your stroke count remains steady, your times and energy should be steady, too. Don't get too wrapped up in the overall time. It's very good already - just build the endurance.Overall, I'd say don't micro-manage the data or times. Prepare yourself for a long swim. What else? Nothing new, but remember to 1) Practice bilateral breathing; 2) practice sighting - do some elevate-and -lunge look-aheads during some laps.

 

[wraith5]

Tecumseh welcome to the thread!!

Nice job to those who have been out running in the frigid conditions!

I am feeling much improved (I'd say 70% back to normal) so I think I'm going to give the treadmill a try this weekend - it won't be long but it'll feel good to run again!! Well, I think it'll feel good and just hope it won't actually hurt!!

Happy Birthday on Sunday Gruecd!!

 

[Sand]

Did I go out too fast the 1st two laps or is that expected until I fall in to a groove (which I obviously did)? Does a late drop in time of 4 or 5 seconds seem normal at the end of a longer swim? It was strange because I felt no drop off while swimming.What should I be analyzing each swim? Should I be more concerned with more consistent lap times, overall time or should I look for something like negative splits? What else could I get out of lap by lap and overall swim time information?

You did the adrenaline/race start thing and jumped out a bit too quick. No real harm done probably as you settled into a comfortable groove.Normal? I'd say yes given your level of endurance. You didn't feel the dropoff, but no doubt your stroke rate/pull strength decreased at the end. In a tri race situation if that happens it is no big deal, as long as aerobically you're fine. You don't use those muscles on the bike, anyway. If you push too hard and end up pushing yourself over your threshold, then that's problems if you still have two legs to go.Analyzing? Pick a set each swim to analyze - certainly don't analyze the whole practice. Pick one long swim or a set of intervals (I like to do a set of 10x100s with 10s in between and look at my overall time periodically - splits inside of that would be cool) and analyze that. Keep track over time. I wouldn't worry about consistent lap times unless you are aiming for a long endurance set where that is your goal. The goal of training is to overload yourself, recover (get faster) and do it over and over again. But tracking interval times and such is always fun.Swimming, unlike other sports, seems to have a pretty hard cutoff. I can cruise easy at 1:30/100. 1:25/100 takes a good bit more effort and 1:20/100 is a LOT more effort. What you want to do is to get the "cruise easy" speed up. If you know that groove and do particular sets at that RPE and see if your "cruise easy" speed is getting better. That is a great use. For long TT type efforts like you just did it is also useful to see where you are breaking down.

 

[jonmhend]

Still a few weeks before I'll be able to think about training for a tri (the 1/2 marathon in a week and then a week of travel). I've asked the question before about whether I should go with a road or tri-bike with some mixed opinion. I've done some browsing around for bike and now I'm into the serious looking phase. I'd like to keep it around $1k. If there is an absolutely smoking deal for a couple extra hundred, I'd consider it. I'd rather spend more up front than buy something less then end up wanting to upgrade in 6 months.

The majority of my riding will be as a single or out with the family for a quick ride. For that reason I'm still contemplating a tri bike. I went to Bikes Direct (as suggested a while back) and found 2 tri bikes by Motobecane ($895 and $1095) and then a slew of road bikes also in that price range.

Is Bikes Direct a good place to shop (prices and reliability)? Any deals on that page that jump out to any of you experts in my price range?

 

[BassNBrew]

Still a few weeks before I'll be able to think about training for a tri (the 1/2 marathon in a week and then a week of travel). I've asked the question before about whether I should go with a road or tri-bike with some mixed opinion. I've done some browsing around for bike and now I'm into the serious looking phase. I'd like to keep it around $1k. If there is an absolutely smoking deal for a couple extra hundred, I'd consider it. I'd rather spend more up front than buy something less then end up wanting to upgrade in 6 months.

The majority of my riding will be as a single or out with the family for a quick ride. For that reason I'm still contemplating a tri bike. I went to Bikes Direct (as suggested a while back) and found 2 tri bikes by Motobecane ($895 and $1095) and then a slew of road bikes also in that price range.

Is Bikes Direct a good place to shop (prices and reliability)? Any deals on that page that jump out to any of you experts in my price range?

I had my BD bike for a year before I upgraded. They do cut a lot of corners to get you that price. Sure, Ultregra is nice, but the AL crank bolts or crappy headset bolt were not good. I'd buy used on e-bay and try to save some cash for good wheels.If you want the best of both worlds, pick up a used Cervelo Soloist Team (now a S1), a set of clamp-ons, and a second reversible seat post. I believe you need an older model to have the reversible seat post.

 

[gruecd]

Is Bikes Direct a good place to shop (prices and reliability)? Any deals on that page that jump out to any of you experts in my price range?

A friend of mine, Courtney, owns SportyMamaBikes. You might want to check it out. You can tell her that you know me if you want, but I'm not sure if that will hurt or help!

 

[2Young2BBald]

Still a few weeks before I'll be able to think about training for a tri (the 1/2 marathon in a week and then a week of travel). I've asked the question before about whether I should go with a road or tri-bike with some mixed opinion. I've done some browsing around for bike and now I'm into the serious looking phase. I'd like to keep it around $1k. If there is an absolutely smoking deal for a couple extra hundred, I'd consider it. I'd rather spend more up front than buy something less then end up wanting to upgrade in 6 months.

The majority of my riding will be as a single or out with the family for a quick ride. For that reason I'm still contemplating a tri bike. I went to Bikes Direct (as suggested a while back) and found 2 tri bikes by Motobecane ($895 and $1095) and then a slew of road bikes also in that price range.

Is Bikes Direct a good place to shop (prices and reliability)? Any deals on that page that jump out to any of you experts in my price range?

Go get this month's Triathlete. They over analyze the question of road bike versus tri bike by multiple variables. Out with the family for a quick ride you'll hate the tri bike, but as a single it'll serve you right. I wish I'd gone just with a tri bike and used my 1979 Schwinn Continental to ride with family. Too late now, and I love my road bike too, but I could have saved some $. Based on your posts to date, I am going to assume you are going to like the tri thing and probably do as many tris each year as runs. For this reason, I'd go demo both types and see and feel the difference (especially the forward pitch of a tri bike and how uncomfortable this'll be on a family ride).

 

[2Young2BBald]

BNB, Tri-Man & Sand, thanks for the swim thoughts. Its hard to not be able to check in, in real time on the swim like you can on the bike and the run. Truthfully, if I could pull off a 40 to 42 minute swim come race day in July I'd be off the charts elated. But I also realize I can work on things over this winter too as I'll be doing sprints and want to be real fast in them (I CAN'T let my brother-in-law beat me in August). I WISH I could do a destination tri this winter. I checked to see if there were any that would coincide with the kids winter break for a long weekend, but all I could find was one in Brownstown, TX. It looked like a very cool event, where they would ferry the Oly racers out in to the open waters and the swim would be a floating start with the swim back in to the harbor. It is a qualifying event for Escape From Alcatraz. TX is too far to drive or I'd think about doing it. I can't believe FL doesn't have winter tris (although right now would be awful).

 

[2Young2BBald]

Happy Birthday on Sunday Gruecd!!

Agreed, Happy Birthday!!!!! I think 33 beers over the weekend would be more fun that a 33K.

 

[wraith5]

Is Bikes Direct a good place to shop (prices and reliability)? Any deals on that page that jump out to any of you experts in my price range?

A friend of mine, Courtney, owns SportyMamaBikes. You might want to check it out. You can tell her that you know me if you want, but I'm not sure if that will hurt or help!

I bought my bike from her. She was great to deal with!

 

[El Floppo]

BNB, Tri-Man & Sand, thanks for the swim thoughts. Its hard to not be able to check in, in real time on the swim like you can on the bike and the run. Truthfully, if I could pull off a 40 to 42 minute swim come race day in July I'd be off the charts elated. But I also realize I can work on things over this winter too as I'll be doing sprints and want to be real fast in them (I CAN'T let my brother-in-law beat me in August). I WISH I could do a destination tri this winter. I checked to see if there were any that would coincide with the kids winter break for a long weekend, but all I could find was one in Brownstown, TX. It looked like a very cool event, where they would ferry the Oly racers out in to the open waters and the swim would be a floating start with the swim back in to the harbor. It is a qualifying event for Escape From Alcatraz. TX is too far to drive or I'd think about doing it. I can't believe FL doesn't have winter tris (although right now would be awful).

Nice stuff, baldy! Since nobody's talking about eating, peeing or pooping, I don't really have much to offer in the thread.

But glad to hear that swim went well- wish I had more to offer there, but the swim was always horrible and slow for me (despite being swim-fit)- my (lack of) technique and lack of shoulder flexibility, although good for preserving energy for the bike/run (two-beat kick master), was horrible for going fast.

Despite my swimming suckitude, I'll still throw out what little I know based on just doing a bunch of these....

Triman's stroke counting seems like a good tip- my stroke always shortened by end of big swims and in retrospect, I probably should've worked more on that.

One other thing to remember- time-wise, you're going to ideally be spending a lot of time drafting on race-day, so your time might actually suprise you. Don't be afraid to be the annoying guy who tucks in behind somebody going your speed and camps out- it's not like biking where there's a kind of obligation to rotate who's in front (or maybe I'm just that naive a swimmer... but IIRC, that's what my club coaches told us). My only IM (Lake Placid) was two laps- and because of the conditions (flat, easy to site) and mostly the amount of people (2k), it was like a big washing machine sucking you along- each lap was a 1/2 PR for me (slower than what you just did at 1:24 total) and there wasn't a moment I wasn't drafting- the last quarter behind a guy who didn't kick at all (perfect for drafting).

 

[2Young2BBald]

BNB, Tri-Man & Sand, thanks for the swim thoughts. Its hard to not be able to check in, in real time on the swim like you can on the bike and the run. Truthfully, if I could pull off a 40 to 42 minute swim come race day in July I'd be off the charts elated. But I also realize I can work on things over this winter too as I'll be doing sprints and want to be real fast in them (I CAN'T let my brother-in-law beat me in August). I WISH I could do a destination tri this winter. I checked to see if there were any that would coincide with the kids winter break for a long weekend, but all I could find was one in Brownstown, TX. It looked like a very cool event, where they would ferry the Oly racers out in to the open waters and the swim would be a floating start with the swim back in to the harbor. It is a qualifying event for Escape From Alcatraz. TX is too far to drive or I'd think about doing it. I can't believe FL doesn't have winter tris (although right now would be awful).

Nice stuff, baldy! Since nobody's talking about eating, peeing or pooping, I don't really have much to offer in the thread.

But glad to hear that swim went well- wish I had more to offer there, but the swim was always horrible and slow for me (despite being swim-fit)- my (lack of) technique and lack of shoulder flexibility, although good for preserving energy for the bike/run (two-beat kick master), was horrible for going fast.

Despite my swimming suckitude, I'll still throw out what little I know based on just doing a bunch of these....

Triman's stroke counting seems like a good tip- my stroke always shortened by end of big swims and in retrospect, I probably should've worked more on that.

One other thing to remember- time-wise, you're going to ideally be spending a lot of time drafting on race-day, so your time might actually suprise you. Don't be afraid to be the annoying guy who tucks in behind somebody going your speed and camps out- it's not like biking where there's a kind of obligation to rotate who's in front (or maybe I'm just that naive a swimmer... but IIRC, that's what my club coaches told us). My only IM (Lake Placid) was two laps- and because of the conditions (flat, easy to site) and mostly the amount of people (2k), it was like a big washing machine sucking you along- each lap was a 1/2 PR for me (slower than what you just did at 1:24 total) and there wasn't a moment I wasn't drafting- the last quarter behind a guy who didn't kick at all (perfect for drafting).

I had a couple of chance to draft last season and got quite good at it. I can't seem to get the whole bilateral breathing thing down, so I continue to be right side dominant. The Oly I did last fall had it longest leg with the sun on my right side making spotting nearly impossible. I found a couple of guys at my speed and just reached for their feet for a couple hundred yards each I'd guess. The second guy I drafted almost lead me in to the face of the sprint start and way off course, so I also learned not to completely trust who I am drafting. Michigan has a very active community over on BeginnerTriathlete & they hold weekly open water swims that typically draw over a dozen swimmers or so. I hope to get in a bunch of OWS in the early season to perfect my drafting even more.Love the YouTube clip. I think I have mentioned before, that part of my pool workouts during the summer includes having my son cannon ball bomb me, push me down and clog my lane to simulate a real swim. He gets a kick out it and I get some good race reality.

 

[2Young2BBald]

With wind chills hovering around a balmy 15 degrees, the sun looked too nice not to go for a run in the snow. I had a gift card to my local running store to burn, so I went and got myself a set of YakTrax (waited on by Brian Sell - brush with greatness). I put the Trax on my trail runners and am blown away at the traction they afforded. While they are most functional on packed snow, I thought they worked well in about 4 inches of powder too. The mixture of sun & snow was awesome. I brought the camera and caught some of the awsomeness. It was an iPod-less, Garmin-less run and I missed neither.

 

[tri-man 47]

My only IM (Lake Placid) was two laps- and because of the conditions (flat, easy to site) and mostly the amount of people (2k), it was like a big washing machine sucking you along- each lap was a 1/2 PR for me (slower than what you just did at 1:24 total) and there wasn't a moment I wasn't drafting- the last quarter behind a guy who didn't kick at all (perfect for drafting).

Floppo, my friend, I am very pleased to hear that your IM swim course was flat. I know those hilly swim courses can be a real bugger.

 

[Sand]

My only IM (Lake Placid) was two laps- and because of the conditions (flat, easy to site) and mostly the amount of people (2k), it was like a big washing machine sucking you along- each lap was a 1/2 PR for me (slower than what you just did at 1:24 total) and there wasn't a moment I wasn't drafting- the last quarter behind a guy who didn't kick at all (perfect for drafting).

Floppo, my friend, I am very pleased to hear that your IM swim course was flat. I know those hilly swim courses can be a real bugger.

Ask the guys who did the USAT National Championships (In Tuscaloosa) about the non-flat swim. Their reports were

 

[Sand]

Race Report!

I ran the Red Nosed Run this morning - 10 miles of icy goodness. Here is how it went down.

Wow, this is a run for the ages. Keeping in mind this is in Birmingham, Alabama - we haven't seen temperatures like this in quite some time. Temperature at the start was sitting at 14 or so. One volunteer said there were single digits on the windy backside of the course. Ugh.

The course was pretty flat with a couple sharp, short hills. Very cold and windy from mile 4 through mile 7, particularly one overpass that was pretty brutal. Other than that it was pretty flat. The course was a 1 1/2 loop - one big loop and one smaller loop that followed mostly a part of the big loop. One part of the course was a bit broken up, but other than that the road conditions were good. On the backside of the course the temperature was measured in the single digits with the wind chill below zero somewhere.

Started off fine holding a 7:30 pace for the first few miles. Once we turned onto the backside there was a pretty stiff wind whipping up. I stayed with one group for quite a while and didn't start trying to lose them until mile 7. That was the official plan - cruise through 7 and then hit the gas (if I had any). I can't complain about my pace and consistency - pretty pleased with the first 7 miles.

About mile 6 I starting getting a tad uncomfortable and decided to start up some tunes. I keep my MP3 player clipped to my cap. I adjusted my cap to get the earbuds out and heard the snap-crackle-pop of the ice (frozen sweat) on the top of my head breaking. That's a new one. I took water three times, mostly during this backside stretch just to keep my mouth from drying out. You had to be careful around the area after the water stations - everywhere someone dropped a cup there was a splash of ice on the ground.

Anyway, about mile 7 I found myself pretty much alone trailing a group of 5 runners. Pretty much noone behind me. I started turning it up and making it a goal to catch and drop those five. Between miles 8 and 9 I did just that. The only person to pass me in the last three miles was a guy I caught with 200 yds left - he immediately hit the sprint button (mine was evidently broken) and dusted me to the line. I cheered for him and we chatted afterward. Pretty happy with my splits at the end - broke 7 minutes on the last mile and was getting pretty tired (and had been pretty tight) at that point. Don't know if I could have run the race differently - every new distance I try to cruise through most of the race and push to the line hard. I don't want to hit a wall in the middle. Went to plan, I guess. I really wanted to break 1:16, but with the wind and the temperature I have to say my final time was A-OK. I never got to the exhausted stage like in a 5k. My legs were pretty fatigued and wouldn't really allow for a full on sprint type finish.

One last note - after I finished I had two clowns (real clowns - this was the theme) tell me I had icicles in my hair. LOL - Right beneath my cap in the back I had a half dozen jumbo-gumball sized balls hanging from my hair. On top of that while trying to talk to people directly after the race I felt like I had just been to the dentist - my face was frozen to that extent.

What a morning.

Splits:

Mile 1 - 7:26

Mile 2 - 7:25

Mile 3 - 7:31

Mile 4 - 8:05

Mile 5 - 8:04

Mile 6 - 8:01

Mile 7 - 8:06

Mile 8 - 7:42

Mile 9 - 7:37

Mile 10 - 6:59

What would I do differently?:

Hard to say. I've never run in conditions like this - it just doesn't happen down here. Maybe be somewhat faster in the middle? I stayed with a group most of the way, though, and didn't start shaking things up until mile 7. So my pacing couldn't have been too bad.

Probably not much - I dressed pretty well for the run and held a decent pace throughout. I was hoping to break 1:16, but withe these conditions I'm pretty satisfied with this result. I honestly don't know what this cold of weather does to performances. Does it tend to increase times?

After the race (like an idiot) I went back out and ran the accompanying 5k with a friend to pace him (luckily he is slow). I then took off to the pool and did a slow 2000yds. The warm water felt great. Now I'm home sitting like a slug in front of the TV. I have no intention of moving.

 

[El Floppo]

My only IM (Lake Placid) was two laps- and because of the conditions (flat, easy to site) and mostly the amount of people (2k), it was like a big washing machine sucking you along- each lap was a 1/2 PR for me (slower than what you just did at 1:24 total) and there wasn't a moment I wasn't drafting- the last quarter behind a guy who didn't kick at all (perfect for drafting).

Floppo, my friend, I am very pleased to hear that your IM swim course was flat. I know those hilly swim courses can be a real bugger.

Ask the guys who did the USAT National Championships (In Tuscaloosa) about the non-flat swim. Their reports were

What kinda tris you been doing, t-man? Swimming pools?

 

[El Floppo]

I had a couple of chance to draft last season and got quite good at it. I can't seem to get the whole bilateral breathing thing down, so I continue to be right side dominant. The Oly I did last fall had it longest leg with the sun on my right side making spotting nearly impossible. I found a couple of guys at my speed and just reached for their feet for a couple hundred yards each I'd guess. The second guy I drafted almost lead me in to the face of the sprint start and way off course, so I also learned not to completely trust who I am drafting. Michigan has a very active community over on BeginnerTriathlete & they hold weekly open water swims that typically draw over a dozen swimmers or so. I hope to get in a bunch of OWS in the early season to perfect my drafting even more.Love the YouTube clip. I think I have mentioned before, that part of my pool workouts during the summer includes having my son cannon ball bomb me, push me down and clog my lane to simulate a real swim. He gets a kick out it and I get some good race reality.

lol getting your kid to bash you- awesome.you're totally right about drafting off the right person- my first couple races I'd constantly veer to the left and I'd get a couple of people behind me heading way off course following the big dope. I'm also a one-sided breather which might have something to do with it.

 

[2Young2BBald]

Man, Sand, I think you can take that 'gulp' off you 1/2 marathon in your sig. You did almost 2/3rds of a 1/2 IM today! Nice work in the cold!!! That would have been easy conditions for we Northerners , I know they cure for hose icicles if your're interested.

 

[prosopis]

Sand- I would never run in that cold weather and all I have to say to HTFU is FU. I am cold reading that. congrats on doing it.

I got 3.5 in today. It was a nice 67 degrees out here.

 

[Sand]

Man, Sand, I think you can take that 'gulp' off you 1/2 marathon in your sig. You did almost 2/3rds of a 1/2 IM today! Nice work in the cold!!! That would have been easy conditions for we Northerners , I know they cure for hose icicles if your're interested.

Thanks, man. Oh, and you northerners can keep these "easy conditions".

 

[gruecd]

15 miles for me today at 7:55 pace. Mentally, I was just bored out there today. I was ready to be done after 4-5 miles. Physically, I felt pretty good until about the 10-mile mark. The last five miles were just a lot of HTFU. I only took one Gu at about 8.5 miles, when in hindsight, I probably should've taken one at the 5-mile mark and another at the 10-mile mark. My legs were just shot towards the end.

Heading out in a little while for dinner with a bunch of friends, then a long night of drinking and partying. One of my friends had her birthday on New Year's Eve, and two of us have ours tomorrow, so there's a lot of celebrating to do.

Sand - Helluva run, my friend. Nice work.

Have a great night, fellas!

 

[IvanKaramazov]

Sweet race report, Sand. 2Y2B is right. You're going to have no problem with the half. You've darn near done it already.

 

[BassNBrew]

With wind chills hovering around a balmy 15 degrees, the sun looked too nice not to go for a run in the snow. I had a gift card to my local running store to burn, so I went and got myself a set of YakTrax (waited on by Brian Sell - brush with greatness). I put the Trax on my trail runners and am blown away at the traction they afforded. While they are most functional on packed snow, I thought they worked well in about 4 inches of powder too. The mixture of sun & snow was awesome. I brought the camera and caught some of the awsomeness. It was an iPod-less, Garmin-less run and I missed neither.

Screw the run, I'd be setting up a duck blind.

 

[Tecumseh]

A last minute decision, but I was scheduled for 4 miles today, so I'm going to run this: http://www.active.com/running/jefferson-ga...allenge-5k-2010 and throw some extra on the beginning or end. I need more T-shirts...

 

[Workhorse]

RACE REPORT FROM WALT DISNEY WORLD

Got up around 3AM this morning and geared up for a frigid marathon start. With the expected race-time temps around 27 degrees, I packed on the layers: Tights, shorts and old sweatpants on bottom; Compression top, technical shirt and hoodie on top. Mizuno hat, gloves and a few packets of hand/foot warmers and I was ready to roll.

Ended up in the Epcot parking lot around 3:30 and met up with some friends from GA who were running, including a couple of psychos who were doing the Goofy Challenge: Half marathon on Saturday, Full Marathon on Sunday. Pre-race consisted of trips to the bathroom and half hour stints spent warming up in the car. The wind was blowing pretty good which made it feel like around 15 degrees. Yep, the good ole Sunshine State, alright.

Anyways, made my way to the corrals around 5AM. I was a bit concerned being placed in corral B since the expected finish times were supposed to be from 3:45 to 4:00 and I really felt like I was going to end up closer to the former than the latter. My last minute effort to get moved into the forward corral was denied so I needed to get to my corral in time to move way up front, which I did.

After mulling around for about 40 minutes, the wheelchairs started at 5:40 then we began about 5 minutes later, greeted with fireworks displays on all of the corral supports all around the start area. That really got the blood flowing....Then we were off.

The first couple of miles take you around the Epcot parking areas and through the various Countries around mile 3, with towers launching enormous plumes of fire into the sky. Around that point, I wished I was a little closer to them to catch some warmth.

The next handful of miles take you in and around Disney access roads leading into the main ticket gate and then to Tomorrowland in the Magic Kingdom. I can't say enough about the crowd support: They were stacked 5 deep in many spots and shivering in the cold but man were they loud. Great stuff.

Saw my family camped out near the Polynesian Hotel around mile 14 and it was a great pick-me-up. At this point, I was humming along at a pretty brisk pace and feeling outstanding. Sure I was going faster than I had anticipated but I felt confident that my training would carry me through "The Wall".

Uh-oh.

Mile 20 I started to get a bit winded and dropped my pace down about a mile a minute to see if I could induce a second wind for the home stretch.

It never came.

Miles 24 through 26 were a SLOG. I had to stop and walk a handful of times. Totally out of wind and my knees began to lock up. I just couldn't get going for more than a half mile at a time without stopping with hands on knees huffing. My race strategy was a trainwreck that totally cost me down the stretch.

The good news? I posted a 3:44:42 time, which was far better than I thought I would do when I started this whole venture back in September. Sure, my meltdown at the end cost me at least 5 minutes but I'm very happy overall and more importantly, it was a great learning experience for my next marathon. I know what I have to work on in the meantime and will certainly come out of this a better runner.

Overall splits:

5 mile: 40:59

10 mile: 1:21:42

Half: 1:46:58 (my second fastest half marathon time ever should have sounded some alarm bells...)

20 mile: 2:44:43

Finish: 3:44:42

 

[2Young2BBald]

RACE REPORT FROM WALT DISNEY WORLDGot up around 3AM this morning and geared up for a frigid marathon start. With the expected race-time temps around 27 degrees, I packed on the layers: Tights, shorts and old sweatpants on bottom; Compression top, technical shirt and hoodie on top. Mizuno hat, gloves and a few packets of hand/foot warmers and I was ready to roll. Ended up in the Epcot parking lot around 3:30 and met up with some friends from GA who were running, including a couple of psychos who were doing the Goofy Challenge: Half marathon on Saturday, Full Marathon on Sunday. Pre-race consisted of trips to the bathroom and half hour stints spent warming up in the car. The wind was blowing pretty good which made it feel like around 15 degrees. Yep, the good ole Sunshine State, alright.Anyways, made my way to the corrals around 5AM. I was a bit concerned being placed in corral B since the expected finish times were supposed to be from 3:45 to 4:00 and I really felt like I was going to end up closer to the former than the latter. My last minute effort to get moved into the forward corral was denied so I needed to get to my corral in time to move way up front, which I did. After mulling around for about 40 minutes, the wheelchairs started at 5:40 then we began about 5 minutes later, greeted with fireworks displays on all of the corral supports all around the start area. That really got the blood flowing....Then we were off.The first couple of miles take you around the Epcot parking areas and through the various Countries around mile 3, with towers launching enormous plumes of fire into the sky. Around that point, I wished I was a little closer to them to catch some warmth. The next handful of miles take you in and around Disney access roads leading into the main ticket gate and then to Tomorrowland in the Magic Kingdom. I can't say enough about the crowd support: They were stacked 5 deep in many spots and shivering in the cold but man were they loud. Great stuff.Saw my family camped out near the Polynesian Hotel around mile 14 and it was a great pick-me-up. At this point, I was humming along at a pretty brisk pace and feeling outstanding. Sure I was going faster than I had anticipated but I felt confident that my training would carry me through "The Wall".Uh-oh.Mile 20 I started to get a bit winded and dropped my pace down about a mile a minute to see if I could induce a second wind for the home stretch.It never came.Miles 24 through 26 were a SLOG. I had to stop and walk a handful of times. Totally out of wind and my knees began to lock up. I just couldn't get going for more than a half mile at a time without stopping with hands on knees huffing. My race strategy was a trainwreck that totally cost me down the stretch. The good news? I posted a 3:44:42 time, which was far better than I thought I would do when I started this whole venture back in September. Sure, my meltdown at the end cost me at least 5 minutes but I'm very happy overall and more importantly, it was a great learning experience for my next marathon. I know what I have to work on in the meantime and will certainly come out of this a better runner.Overall splits:5 mile: 40:5910 mile: 1:21:42Half: 1:46:58 (my second fastest half marathon time ever should have sounded some alarm bells...)20 mile: 2:44:43Finish: 3:44:42

OUTSTANDING!!!! Hopefully it warms up at least a bit so you and the family can enjoy the post race(s) party over at Downtown Disney!!!

 

[Tecumseh]

So I went back to the beginning of this thread...At what point does Scupper's bull#### disappear?

 

[prosopis]

Way to go work horse

 

[Sand]

5 mile: 40:5910 mile: 1:21:42Half: 1:46:58 (my second fastest half marathon time ever should have sounded some alarm bells...)20 mile: 2:44:43Finish: 3:44:42

Awesome job, man. Post a great time and still know you left a good bit out there as a carrot for your next attempt. All in all a great race!

 

[gruecd]

Nice job, Workhorse!!!

 

[Workhorse]

Thanks all. I feel pretty good getting that first marathon under my belt. Hell of a good time and excellent learning experience.

 

[Tecumseh]

A last minute decision, but I was scheduled for 4 miles today, so I'm going to run this: http://www.active.com/running/jefferson-ga...allenge-5k-2010 and throw some extra on the beginning or end. I need more T-shirts...

Done. My left calf and shin completely seized up just after mile 2. Still tight. Sucks...

 

[tri-man 47]

My only IM (Lake Placid) was two laps- and because of the conditions (flat, easy to site) and mostly the amount of people (2k), it was like a big washing machine sucking you along- each lap was a 1/2 PR for me (slower than what you just did at 1:24 total) and there wasn't a moment I wasn't drafting- the last quarter behind a guy who didn't kick at all (perfect for drafting).

Floppo, my friend, I am very pleased to hear that your IM swim course was flat. I know those hilly swim courses can be a real bugger.

Ask the guys who did the USAT National Championships (In Tuscaloosa) about the non-flat swim. Their reports were

What kinda tris you been doing, t-man? Swimming pools?

Well, the kind with flat, but often choppy, waters. Why do you ask? lolSand and Workhorse - way to race guys! Congrats!!!!!

Gruecd - happy birthday!!!

 

[2Young2BBald]

A last minute decision, but I was scheduled for 4 miles today, so I'm going to run this: http://www.active.com/running/jefferson-ga...allenge-5k-2010 and throw some extra on the beginning or end. I need more T-shirts...

Done. My left calf and shin completely seized up just after mile 2. Still tight. Sucks...

If you haven't already, get some heat on it. I did a hard 50 minute spin on the bike, on the trainer and had an old injury to my calf flare up a bit. Between The Stick roller and a heating pad, the knot is all but gone. Some Motrin might do you some good as well.

 

[Tecumseh]

A last minute decision, but I was scheduled for 4 miles today, so I'm going to run this: http://www.active.com/running/jefferson-ga...allenge-5k-2010 and throw some extra on the beginning or end. I need more T-shirts...

Done. My left calf and shin completely seized up just after mile 2. Still tight. Sucks...

If you haven't already, get some heat on it. I did a hard 50 minute spin on the bike, on the trainer and had an old injury to my calf flare up a bit. Between The Stick roller and a heating pad, the knot is all but gone. Some Motrin might do you some good as well.

Thanks!

 

[Sand]

Just wanted to check in and report that I did jack #### today.

Holy moly my legs are sore - outside part of my quads are the pained part du jour this time around. No calf issues, no shin splints, pretty much no foot issues. All is a go for jumping back in next week. Five weeks until the half (*gulp*). I need to hit it hard - this last race was the first one I haven't beaten the Mcmillan calculator estimate for my finish time - bummer.

 

[pmbrown_22]

Great Races Sand and Workhorse!

As for me, I did an easy 5 miles on Saturday and yesterday did 11 miles. I am finally feeling like I am almost completely back into it. My times are not completely where I want them to be, but I can feel myself breathing easier. I do not like running on the snow at all, so I am running on the road as much as I can. I am telling you what, the drivers in my area have no respect for people on the road at all. Probably not expecting to see some idiot running out in the cold anyway.

As for an update for my son. Not too much of one, but we met with a hearing therapist on Friday afternoon and at this point he does not think my son needs a hearing aid. That being said we still do not have the results back from the CT Scan and have an Endocrinology appointment on Thursday so it could change if they find something else wrong. Funny that through all of this, it is humbling to realize how much you are at the mercy of the doctors during all of this. The waiting is the hard part of most of it, but I am confident that we will get through it in the end.

 

[tri-man 47]

As for an update for my son. Not too much of one, but we met with a hearing therapist on Friday afternoon and at this point he does not think my son needs a hearing aid. That being said we still do not have the results back from the CT Scan and have an Endocrinology appointment on Thursday so it could change if they find something else wrong. Funny that through all of this, it is humbling to realize how much you are at the mercy of the doctors during all of this. The waiting is the hard part of most of it, but I am confident that we will get through it in the end.

Stay strong, and keep that positive attitude. I suppose that your son, who I suspect is not feeling any pain, is a bit over all the hub-bub. Hopefully he's hanging tough.

 

[Third]

RACE REPORT FROM WALT DISNEY WORLDOverall splits:5 mile: 40:5910 mile: 1:21:42Half: 1:46:58 (my second fastest half marathon time ever should have sounded some alarm bells...)20 mile: 2:44:43Finish: 3:44:42

Great job, Workhorse! Nice to know that you didn't run your perfect race and still posted a time better than you expected. Nice work.

 

[jb1020]

Just completed my first half marathon saturday! starting temp was 17 with a windchill of 8. guess its better than 90 though.

MS Blues half marathon

had a blast doing it. My official time is a little different because i forgot to turn off my gps in the map above.

official time was 2:18.45. i forgot to get a sunday newspaper and the times haven't been posted on the website yet.

had a blast running my first, cant wait to get signed up for the next.

 

[pmbrown_22]

As for an update for my son. Not too much of one, but we met with a hearing therapist on Friday afternoon and at this point he does not think my son needs a hearing aid. That being said we still do not have the results back from the CT Scan and have an Endocrinology appointment on Thursday so it could change if they find something else wrong. Funny that through all of this, it is humbling to realize how much you are at the mercy of the doctors during all of this. The waiting is the hard part of most of it, but I am confident that we will get through it in the end.

Stay strong, and keep that positive attitude. I suppose that your son, who I suspect is not feeling any pain, is a bit over all the hub-bub. Hopefully he's hanging tough.

He is the happiest kid and just goes with the flow. He is only 22 months so he really has no idea about what is going on. has not seemed to phase him at all or slow him down a bit.

 

[Polish Hammer]

Just wanted to check in the thread here as a way of maybe getting some good advice and also hoping to motivate myself some more. Never been much of an athlete, about 5'10". Graduated college in 1999 weighing 185 (started at 165) and about two years ago was hovering in the 210-215 range. Decided enough was enough and started dieting a bit, which helped. As of last July I was around 200 and decided to actually try running.

Began on the Runner's World Beginner's Program and in mid-August ran a 5K at 30:44. I know that time is terrible, but at that stage of my training I was still to be mixing running/walking and didn't have to walk through the race at any point, so I was happy. Ran through the summer and fall increasing speeds and times with a max long run of 10 miles at a pace of about 11 minutes per. Once the winter came I was more on the treadmill (got cold in PA, hate the cold) and with the holidays I got really bad with the training.

Yesterday I ran about 4.5 miles and decided that the laziness had to end. This morning I recommitted myself and will be waking up every day at 6AM to run 45-60 minutes on the treadmill. I plan to do this at least 5 days per week. Once spring rolls around I'll start doing some 5Ks and then slightly longer races to build up a bit. My next real goal is the Philadelphia Broad Street Run on May 2nd (10 miles). From what I hear it is an easier race, though it can be overcrowded. As I get closer to the race, how do I go about starting to set goals for myself on times? What's the best way to gauge pace while running?

I'm starting off slow b/c I'm having some minor issues with blisters. The shoes I have feel great (Saucony) but since I haven't run in a while I'm getting some blisters on my instep up towards the ball of my foot (mainly left, somewhat on right). This probably didn't happen before b/c my distance/intensity was lower and built slowly...instead I got some minor calluses there. I'm figuring that if I just run through this I should get the callus build up faster and then be fine. Is this sound thinking or am I foolish? Really not in the mood to drop more cash on new sneakers (these are only about 5 months old) just yet so if I can avoid it then great. I've also heard that you should train in two different pairs of sneakers. Any truth to that?

 

[Third]

Just completed my first half marathon saturday! starting temp was 17 with a windchill of 8. guess its better than 90 though.

MS Blues half marathon

had a blast doing it. My official time is a little different because i forgot to turn off my gps in the map above.

official time was 2:18.45. i forgot to get a sunday newspaper and the times haven't been posted on the website yet.

had a blast running my first, cant wait to get signed up for the next.

Good job. Pretty cold day to be running 13 miles in the South.Maybe we can run the full next year in Jackson.

 

[Third]

Did my longest run to date yesterday. 9 miles. Mapped a route on mapmyrun that I had not run before and underestimated the hills. Managed an average pace of 9:10 - but missed my target of 9:00. All in all a pretty decent run and it felt good to up my mileage.

 

[tri-man 47]

Just wanted to check in the thread here as a way of maybe getting some good advice and also hoping to motivate myself some more. Never been much of an athlete, about 5'10". Graduated college in 1999 weighing 185 (started at 165) and about two years ago was hovering in the 210-215 range. Decided enough was enough and started dieting a bit, which helped. As of last July I was around 200 and decided to actually try running.

Began on the Runner's World Beginner's Program and in mid-August ran a 5K at 30:44. I know that time is terrible, but at that stage of my training I was still to be mixing running/walking and didn't have to walk through the race at any point, so I was happy. Ran through the summer and fall increasing speeds and times with a max long run of 10 miles at a pace of about 11 minutes per. Once the winter came I was more on the treadmill (got cold in PA, hate the cold) and with the holidays I got really bad with the training.

Yesterday I ran about 4.5 miles and decided that the laziness had to end. This morning I recommitted myself and will be waking up every day at 6AM to run 45-60 minutes on the treadmill. I plan to do this at least 5 days per week. Once spring rolls around I'll start doing some 5Ks and then slightly longer races to build up a bit. My next real goal is the Philadelphia Broad Street Run on May 2nd (10 miles). From what I hear it is an easier race, though it can be overcrowded. As I get closer to the race, how do I go about starting to set goals for myself on times? What's the best way to gauge pace while running?

I'm starting off slow b/c I'm having some minor issues with blisters. The shoes I have feel great (Saucony) but since I haven't run in a while I'm getting some blisters on my instep up towards the ball of my foot (mainly left, somewhat on right). This probably didn't happen before b/c my distance/intensity was lower and built slowly...instead I got some minor calluses there. I'm figuring that if I just run through this I should get the callus build up faster and then be fine. Is this sound thinking or am I foolish? Really not in the mood to drop more cash on new sneakers (these are only about 5 months old) just yet so if I can avoid it then great. I've also heard that you should train in two different pairs of sneakers. Any truth to that?

Welcome! Nice to hear of your renewed commitment. Here's a link that many of us use to sort out times over different differences (enter data in the lower boxl; email not necessary). http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

So for example, this will take a 5K time and show a comparable 10 mile time, with the assumption that you pursue the appropriate training for that distance. It works the other way, too, in giving you targets for shorter distances, 'tempo' runs, or speed/track work. A lot of it comes down to just getting in your miles and building endurance. You'll be faster just from that. But eventually, you'll start to plateau, and to break through that, you'll need to do some faster paced running - tempo runs, or repeated intervals. Some hill work is good (shouldn't be an issue in PA); some cross training and strength work is good, too.

Your feet should adjust to your mileage. The shoes should feel very comfortable when you slip them on. I only train in one current pair of shoes, and I'd say that's common ...use one pair for 400-500 miles, then start breaking in a new pair.

----

jb - great race!!!

The_Third - nice run!!

 

[wraith5]

5 mile: 40:5910 mile: 1:21:42Half: 1:46:58 (my second fastest half marathon time ever should have sounded some alarm bells...)20 mile: 2:44:43Finish: 3:44:42

Awesome job, man. Post a great time and still know you left a good bit out there as a carrot for your next attempt. All in all a great race!

Congratulations Workhorse!! I was right with you on your race report until the very end when I realized how fast you were going... Jeez sometimes I feel very slow around here. Big congrats to jb1020 on the 1/2 as well! I managed to get on the treadmill on Saturday - I figured I was better off avoiding uneven or slippery conditions (and stay close to home) until I know my back is OK again. About 4 miles in I felt a pretty significant twinge so I walked for a couple of minutes then finished out one more mile - 5.5 total. It's a long way from my normal mid-teens weekend runs of the fall but at least I'm getting back at it. Yesterday was a good back day - managed to take my kids sledding and recaulked my shower without too much discomfort. I figure another week or 2 and I should be back to normal. gruecd I hope you had a great birthday and Wecome to the thread to P.H.

 

[jb1020]

Just completed my first half marathon saturday! starting temp was 17 with a windchill of 8. guess its better than 90 though.

MS Blues half marathon

had a blast doing it. My official time is a little different because i forgot to turn off my gps in the map above.

official time was 2:18.45. i forgot to get a sunday newspaper and the times haven't been posted on the website yet.

had a blast running my first, cant wait to get signed up for the next.

Good job. Pretty cold day to be running 13 miles in the South.Maybe we can run the full next year in Jackson.

im thinking about it, but it might be wishful thinking at this point. wrapping my head around what i did saturday only being the halfway point is pretty tough. arent you in little rock? my brother in law lives there and wants me to run another half up there, says his wife needs a partner. march 7th right?

 

[pigskinliquors]

Hi All! I've been away awhile, working really hard at gaining as much weight as humanly possible. I tweaked my calf a bit right before Christmas, and decided it was a good time to take some serious time off to eat and drink as much as possible. I have been extremely successful, as I've greatly increased both my speed, and endurance for consuming both solid and liquid forms of calories. I did a bit of interval-eating as well, which has greatly enhanced my ability to eat without building up lactic-acid. My training paid off last week, as the Mrs. and I went on a cruise in which I was in the zone the entire week. I went out eating/drinking at a pace that was quicker than my anticipated game plan, but my HR remained low, and I decided to just go for a PR. Around day three I had a minor set-back as some cramping occurred from a lack of hydration. I bucket of Corona's fixed that problem, and I was somehow able to eat/drink more during the second half of the cruise than the first resulting in a personal PR!!!

My end result is that I'm up eight pounds from where I like to be, and have quite a bit of work to do. Adding to the problem (greatly), is that Mrs. Liquors started her first day of orientation today (she's becoming a Police Officer = hand cuffs and a uniform!). She hasn't worked in eight years, and we'll have quite a bit of schedule juggling to be able to take care of our two kids, and both get our workouts in. We'll figure it out, but it will be a challenge. I still plan on running (not racing) a half marathon the first week of March, though I have only run 3x in the past month, and zero times in the last two weeks. It will give me a small carrot to go after, though it looks like a group of 14 of us (all friends; six couples and 2 others) might run it together. Five of the 14 have never run more than 5 miles, and are going to most likely be extremely slow. Yet, the race would be a blast with this group = trumps racing!

During the cruise I did get a few workouts in. I weight lifted four days, and got 45 minutes in on an elliptical twice. I'm most proud of getting two spin classes in. The first one was an 8 am class, in which the Mrs. and I didn't get to sleep until 4:30 am, and both did the class still drunk. For the second, we both drank poolside from 10am until 3:30. The Mrs. took a nap at 3:45, and with her asleep, I stumbled back to the fitness center for a 4 pm spin class. Thank goodness the instructor was not that great (= fairly ez workout).

I hope everyone's training is going well, and look forward to finding inspiration in here to shed the extra poundage I'm carrying around.

Happy New Year!

 

[Third]

Just completed my first half marathon saturday! starting temp was 17 with a windchill of 8. guess its better than 90 though.

MS Blues half marathon

had a blast doing it. My official time is a little different because i forgot to turn off my gps in the map above.

official time was 2:18.45. i forgot to get a sunday newspaper and the times haven't been posted on the website yet.

had a blast running my first, cant wait to get signed up for the next.

Good job. Pretty cold day to be running 13 miles in the South.Maybe we can run the full next year in Jackson.

im thinking about it, but it might be wishful thinking at this point. wrapping my head around what i did saturday only being the halfway point is pretty tough. arent you in little rock? my brother in law lives there and wants me to run another half up there, says his wife needs a partner. march 7th right?

Yep. I'm running the half on the 7th...as is gruecd. (Though he'll be finishing when I hit mile 10!). Hope you can make it.Pics of the BIL's wife? Maybe I can help.