Ran a 10k in June (3 Viewers)

[tri-man 47]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

:drool: That's a beautiful frame!! $100 shipping is a bit steep, but DANG! Is 57cm a bit Big for you? I thought I remember you saying that you liked smaller frames? I'm also looking at frames now, as a tri-shop has me pretty convinced that I should also go smaller. Ebay seems to have much better deals on frames than bikes, and for some reason have many more. Best of luck with your quest!

Top tube is 55 which is the key thing to look for. Heading off to get operated on in the next 10 minutes.



If I don't live or they amputate the leg pigskin can have my bikes.

I don't need a new bike that bad

I do. Cut it off.

 

[tri-man 47]

dash - i do intervals weekly.. usually 8x400 or 12x200 with a 100m walk rest.

I'm a strong advocate of intervals ...speed work ...accelerations ...hill work, etc. I believe that good training includes a) easy long(er) distance running, b) intervals, etc., c) some cross training, d) some strength and flexibility training, and e) appropriate rest days or cycles.Rinse, cycle, repeat ...learn enough about nutrition ...you're good to go.(Edit to include flexibility)

 

[Dash]

Awesome that you guys are putting in the effort to do intervals.

I don't run much anymore, but since quiting soccer this year I have had the goal of buying a road bicycle and joining the local bike club with the hopes of doing a race next spring. Barring financial issues with purchasing a bike, I'm changing my goal to participate in the Cannonball Century ride in Hartwood, VA on September 30, 2007 (35, 62 or 100 miles).

Aside from some running and various elliptical trainers I participate in two to three Spinning classes a week, showing up early to get in 15-20 min of extra medium tempo work. I could probably up that time until I have enough $$ for a bike, then join the 6AM Friday morning long rides followed by the 7AM Saturday rides. I'm posting my goals here to solidify my outside motivation. If you guys don't mind I'll join in posting my workout goals and results (going to talk with the cyclist who teaches Spinning and have him help me develop a workout plan). I have four months and know I can do this.

 

[Dash]

dash - i do intervals weekly.. usually 8x400 or 12x200 with a 100m walk rest.

I'm a strong advocate of intervals ...speed work ...accelerations ...hill work, etc. I believe that good training includes a) easy long(er) distance running, b) intervals, etc., c) some cross training, d) some strength training, and e) appropriate rest days or cycles.Rinse, cycle, repeat ...learn enough about nutrition ...you're good to go.

You just summed up my approach to training better than I ever could.

 

[pigskinliquors]

dash - i do intervals weekly.. usually 8x400 or 12x200 with a 100m walk rest.

I'm a strong advocate of intervals ...speed work ...accelerations ...hill work, etc. I believe that good training includes a) easy long(er) distance running, b) intervals, etc., c) some cross training, d) some strength training, and e) appropriate rest days or cycles.Rinse, cycle, repeat ...learn enough about nutrition ...you're good to go.

Though I'd add Yoga/stretching

 

[El Floppo]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

:drool: That's a beautiful frame!! $100 shipping is a bit steep, but DANG! Is 57cm a bit Big for you? I thought I remember you saying that you liked smaller frames? I'm also looking at frames now, as a tri-shop has me pretty convinced that I should also go smaller. Ebay seems to have much better deals on frames than bikes, and for some reason have many more. Best of luck with your quest!

Top tube is 55 which is the key thing to look for. Heading off to get operated on in the next 10 minutes.



If I don't live or they amputate the leg pigskin can have my bikes.

I don't need a new bike that bad

oooh... oooh ...... pick me- PICK ME!!!! (c'mon doctors!)

 

[Poppa]

dash - i do intervals weekly.. usually 8x400 or 12x200 with a 100m walk rest.

I'm a strong advocate of intervals ...speed work ...accelerations ...hill work, etc. I believe that good training includes a) easy long(er) distance running, b) intervals, etc., c) some cross training, d) some strength training, and e) appropriate rest days or cycles.Rinse, cycle, repeat ...learn enough about nutrition ...you're good to go.

Though I'd add Yoga/stretching

I do no interval training or stretching - either before or after a run...no matter the distance. Essentially my training consists of 60 to 90 to 120 minutes of "cardio" 3 or 4 or 5 times a week. No set schedule...coupla rides, coupla ellipticals...and a coupla runs. I love hills! Always include hill-training on a run. Weeks vary depending on my work schedule. A little bit of core strength training daily... Rinse, cycle, repeat ...learn enough about nutrition ...you're good to go.

 

[tri-man 47]

I'd add Yoga/stretching

Good catch. I should stay strength and flexibility training (edited above). As I've said a few times, my routine is one of push-ups and sit-ups/stretches/lunges (spare me your fingers)/etc.

 

[wraith5]

I'd add Yoga/stretching

Good catch. I should stay strength and flexibility training (edited above). As I've said a few times, my routine is one of push-ups and sit-ups/stretches/lunges (spare me your fingers)/etc.

:FINGER: ETA: The spare me comment motivated me just that much more...

 

[wraith5]

dash - i do intervals weekly.. usually 8x400 or 12x200 with a 100m walk rest.

I'm a strong advocate of intervals ...speed work ...accelerations ...hill work, etc. I believe that good training includes a) easy long(er) distance running, b) intervals, etc., c) some cross training, d) some strength and flexibility training, and e) appropriate rest days or cycles.Rinse, cycle, repeat ...learn enough about nutrition ...you're good to go.(Edit to include flexibility)

This is a great (simple) approach. I need to add the interval training to take me to the next level of where I want to go, but the overall running, pushups & situps (Chaka), lunges (Tri-Man) and biking (Culdus) are so far serving me well.

 

[wraith5]

I AM RUNNING ON THE TREADMILL!

I guess if these guys can do it, so can I.

I know this is a Honda, but if you want inspiration, watch the following:Get ready to like a baby: True Inspiration!

more...

I made it through 1 minute of the first and had to bail... sitting here at work just isn't the time!!

 

[wraith5]

Good luck to any/all of the racers this weekend - and to Culdus on his surgery... this is my easy weekend so no major challenges here. Strong, positive thoughts reserved for all of you!

 

[wraith5]

If you guys don't mind I'll join in posting my workout goals and results (going to talk with the cyclist who teaches Spinning and have him help me develop a workout plan). I have four months and know I can do this.

That's the point of the thread - all are welcome!!(BTW - you're right: you absolutely can do it!!)

 

[GStrot]

I'm posting my goals here to solidify my outside motivation. If you guys don't mind I'll join in posting my workout goals and results (going to talk with the cyclist who teaches Spinning and have him help me develop a workout plan). I have four months and know I can do this.

We don't mind. Post away.Just don't get mad when we hold you to those goals.Best of luck.

 

[GStrot]

I'd add Yoga/stretching

Good catch. I should stay strength and flexibility training (edited above). As I've said a few times, my routine is one of push-ups and sit-ups/stretches/lunges (spare me your fingers)/etc.

:FINGER: ETA: The spare me comment motivated me just that much more...

I didn't realize what he meant when he said "spare me your fingers".

 

[El Floppo]

Do you guys run races with your iPod?

Never.As far as I know it's illegal in most, if not all races, tri or running. Somebody correct me here about running races near you... it might just be NYC races where there's more concern over your safety while running in crowds in the park.

But aside from that, I find it to be a distracting crutch in my training- too easy to lose track of the miles with it. I prefer to be in closer contact with how my body is feeling whenever I work out, which I can't do with Barry Manilow blasting Mandy at me in a loop (oh Mandy).

 

[DolphinsPhan]

Do you guys run races with your iPod?

Never.As far as I know it's illegal in most, if not all races, tri or running. Somebody correct me here about running races near you... it might just be NYC races where there's more concern over your safety while running in crowds in the park.

But aside from that, I find it to be a distracting crutch in my training- too easy to lose track of the miles with it. I prefer to be in closer contact with how my body is feeling whenever I work out, which I can't do with Barry Manilow blasting Mandy at me in a loop (oh Mandy).

I thought it was illegal too, but I have seen people do it. I find it as a nice distraction during training b/c I am not thinking about how many miles or how much time I have left.

 

[El Floppo]

Do you guys run races with your iPod?

Never.As far as I know it's illegal in most, if not all races, tri or running. Somebody correct me here about running races near you... it might just be NYC races where there's more concern over your safety while running in crowds in the park.

But aside from that, I find it to be a distracting crutch in my training- too easy to lose track of the miles with it. I prefer to be in closer contact with how my body is feeling whenever I work out, which I can't do with Barry Manilow blasting Mandy at me in a loop (oh Mandy).

I thought it was illegal too, but I have seen people do it. I find it as a nice distraction during training b/c I am not thinking about how many miles or how much time I have left.

Yeah- when I running for running's sake and not because I was training for this or that race, I used my ipod or walkman. Definitely made the miles go easier.

 

[wraith5]

Do you guys run races with your iPod?

Never.As far as I know it's illegal in most, if not all races, tri or running. Somebody correct me here about running races near you... it might just be NYC races where there's more concern over your safety while running in crowds in the park.

But aside from that, I find it to be a distracting crutch in my training- too easy to lose track of the miles with it. I prefer to be in closer contact with how my body is feeling whenever I work out, which I can't do with Barry Manilow blasting Mandy at me in a loop (oh Mandy).

... Well you came and you gave without taking... Most of the time I run with music - call it a crutch, whatever, but it helps me to enjoy the activity and yes probably does help my performance. Many races are banning headphones these days. I've never been pulled off a course or had someone demand that I remove mine so far.

 

[Poppa]

Do you guys run races with your iPod?

Never.As far as I know it's illegal in most, if not all races, tri or running. Somebody correct me here about running races near you... it might just be NYC races where there's more concern over your safety while running in crowds in the park.

But aside from that, I find it to be a distracting crutch in my training- too easy to lose track of the miles with it. I prefer to be in closer contact with how my body is feeling whenever I work out, which I can't do with Barry Manilow blasting Mandy at me in a loop (oh Mandy).

... Well you came and you gave without taking... Most of the time I run with music - call it a crutch, whatever, but it helps me to enjoy the activity and yes probably does help my performance. Many races are banning headphones these days. I've never been pulled off a course or had someone demand that I remove mine so far.

Just my opinion, but...if yer running with music you're not giving your body the attention it deserves. Your body talks to ya everytime you go out. It's imperative that you learn to listen to it! Listen and learn...

 

[tri-man 47]

Do you guys run races with your iPod?

Never.As far as I know it's illegal in most, if not all races, tri or running. Somebody correct me here about running races near you... it might just be NYC races where there's more concern over your safety while running in crowds in the park.

But aside from that, I find it to be a distracting crutch in my training- too easy to lose track of the miles with it. I prefer to be in closer contact with how my body is feeling whenever I work out, which I can't do with Barry Manilow blasting Mandy at me in a loop (oh Mandy).

... Well you came and you gave without taking... Most of the time I run with music - call it a crutch, whatever, but it helps me to enjoy the activity and yes probably does help my performance. Many races are banning headphones these days. I've never been pulled off a course or had someone demand that I remove mine so far.

Just my opinion, but...if yer running with music you're not giving your body the attention it deserves. Your body talks to ya everytime you go out. It's imperative that you learn to listen to it! Listen and learn...

Plus, I like to hear the birds (and the approaching cars), and say 'hi' to folks out on their porch or whatever, etc. When I get in some trail runs or runs on country roads, I like to hear the sounds as well.

:sicknaturefreak?:

 

[wraith5]

Do you guys run races with your iPod?

Never.As far as I know it's illegal in most, if not all races, tri or running. Somebody correct me here about running races near you... it might just be NYC races where there's more concern over your safety while running in crowds in the park.

But aside from that, I find it to be a distracting crutch in my training- too easy to lose track of the miles with it. I prefer to be in closer contact with how my body is feeling whenever I work out, which I can't do with Barry Manilow blasting Mandy at me in a loop (oh Mandy).

... Well you came and you gave without taking... Most of the time I run with music - call it a crutch, whatever, but it helps me to enjoy the activity and yes probably does help my performance. Many races are banning headphones these days. I've never been pulled off a course or had someone demand that I remove mine so far.

Just my opinion, but...if yer running with music you're not giving your body the attention it deserves. Your body talks to ya everytime you go out. It's imperative that you learn to listen to it! Listen and learn...

Plus, I like to hear the birds (and the approaching cars), and say 'hi' to folks out on their porch or whatever, etc. When I get in some trail runs or runs on country roads, I like to hear the sounds as well.

:sicknaturefreak?:

Oddly enough, I don't need to "hear" my body to "listen" to my body... it uses sign language!! Not to be too defensive, but I don't blare my headphones at 11 or anything - I say hello to people and other than the occasional rider who doesn't call out as he approaches from behind, I'm very aware of most everything that goes on around me. I also make a point of not using "in-ear" headphones that block out other sounds just so I am aware of what goes on around me.

 

[DolphinsPhan]

Well, had my race...didn't win but I now have a new 5K PR!!!

3.2 mile course and I finished in 24:47, 7:45 m/m pace. My goal was 8m/m pace, so I beat that

Last year I did it in 27:06 (8:28 m/m pace). I missed winning my age group (30-34) by 20 seconds. I couldn't believe I was that close...had no idea.

1st mile = 7:33

2nd mile = 8:20 (thought I was going to die and the end of mile 2 was very uphill)

last 1.2 miles in 8:58

I ran my ### off for the last 1/2 mile. I seriously think it was the fastest I have ever ran. I just pretended I was Pacman Jones and had the cops chasing me. I must have passed 3 or 4 people in the home stretch. It felt great.

I finished 20th overall (63rd last year). I was very psyched even though some 10 year old kid beat me by 5 seconds...he ran with his dad. It was awesome to see.

My legs are sore...quads and calves only though, so not too bad. A nice day off scheduled for tomorrow. Maybe I will do an easy quick run on Sunday...have to wait and see how the legs feel.

Thanks for all of the motivation and tips everyone I did not run with my iPod, but a bunch of people ran with thiers.

Side note...there was also a 1 mile run for kids. The kid that won was 12 and did the mile in 6:10.

Good luck with races/training this weekend.

 

[tri-man 47]

DolphinsPhan, what a great race story to start the weekend! Awesome!!! Reward yourself with some easy days ...and . What's up next for you? Anything in particular?

Congrats!

 

[wraith5]

DolphinsPhan, what a great race story to start the weekend! Awesome!!! Reward yourself with some easy days ...and . What's up next for you? Anything in particular? Congrats!

Very well done, indeed. Way to push it at the end, Pacman!!

 

[El Floppo]

DolphinsPhan, what a great race story to start the weekend! Awesome!!! Reward yourself with some easy days ...and . What's up next for you? Anything in particular? Congrats!

Very well done, indeed. Way to push it at the end, Pacman!!

I like to pretend I'm on the Bengals.Great job DP!

 

[gruecd]

Already starting to get the pre-race jitters, and it's still 25 hours away.....

Got to bed plenty early last night but didn't sleep well at all. I just kept tossing and turning and having to go to the bathroom from all the water I've been drinking the past couple of days.

Heading out now for an easy, 4-mile, "shake-off-the-rust" type run, then off to help my running club with its booth at the expo. Weather conditions for tomorrow look almost perfect with mostly cloudy skies and temps in the low- to mid-40s, but with gusty northeast winds.

 

[El Floppo]

Already starting to get the pre-race jitters, and it's still 25 hours away.....Got to bed plenty early last night but didn't sleep well at all. I just kept tossing and turning and having to go to the bathroom from all the water I've been drinking the past couple of days.Heading out now for an easy, 4-mile, "shake-off-the-rust" type run, then off to help my running club with its booth at the expo. Weather conditions for tomorrow look almost perfect with mostly cloudy skies and temps in the low- to mid-40s, but with gusty northeast winds.

Run, Forest, run!

 

[culdeus]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

:drool: That's a beautiful frame!! $100 shipping is a bit steep, but DANG! Is 57cm a bit Big for you? I thought I remember you saying that you liked smaller frames? I'm also looking at frames now, as a tri-shop has me pretty convinced that I should also go smaller. Ebay seems to have much better deals on frames than bikes, and for some reason have many more. Best of luck with your quest!

Top tube is 55 which is the key thing to look for. Heading off to get operated on in the next 10 minutes.



If I don't live or they amputate the leg pigskin can have my bikes.

I don't need a new bike that bad

oooh... oooh ...... pick me- PICK ME!!!! (c'mon doctors!)

Sad to report for you guys that I lived and my leg seems at least partially functional. I'm popping vicodin like crazy. The dr. told me what he did, but I can't remember any of it. I do have nice pics of what the problem is/was and it wasn't what I thought.

 

[El Floppo]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

:drool: That's a beautiful frame!! $100 shipping is a bit steep, but DANG! Is 57cm a bit Big for you? I thought I remember you saying that you liked smaller frames? I'm also looking at frames now, as a tri-shop has me pretty convinced that I should also go smaller. Ebay seems to have much better deals on frames than bikes, and for some reason have many more. Best of luck with your quest!

Top tube is 55 which is the key thing to look for. Heading off to get operated on in the next 10 minutes.



If I don't live or they amputate the leg pigskin can have my bikes.

I don't need a new bike that bad

oooh... oooh ...... pick me- PICK ME!!!! (c'mon doctors!)

Sad to report for you guys that I lived and my leg seems at least partially functional. I'm popping vicodin like crazy. The dr. told me what he did, but I can't remember any of it. I do have nice pics of what the problem is/was and it wasn't what I thought.

MMmmmmm... Vicodin.

So I guess that means you didn't get on the bike the next day?

 

[DolphinsPhan]

DolphinsPhan, what a great race story to start the weekend! Awesome!!! Reward yourself with some easy days ...and . What's up next for you? Anything in particular?

Congrats!

Well I think all of you serious runners and motivators are going to screw me. I am 99% sure I am going to register for the Atlantic City 1/2 marathon in October. We'll see how that training/race goes...sights on Chicago 2008 I may try and find a 10k between now and then.

 

[DolphinsPhan]

oh yeah...how the #### do you guys drink water/gatorade during the actual race??? I spilled half the cup just grabbing it from the end of the table and then even more carrying it for a few steps.

In all seriousness, how do you guys drink during the race???

 

[El Floppo]

oh yeah...how the #### do you guys drink water/gatorade during the actual race??? I spilled half the cup just grabbing it from the end of the table and then even more carrying it for a few steps. In all seriousness, how do you guys drink during the race???

Pour over your head and wring it from your race-shirt while running.Serious answer- you've got two solutions:1. Stop, grab cup, drink while stopped.2. Grab drink on the run. 1/4-1/2 will spill out when you grab it. Sqeeze the top together so that the top of the cup is a slit- a little more might spill out while doing this, but then you can run without more spilling out and drink as you like.ETA: or you can run with a fuel-belt and drink on your own schedule.

 

[culdeus]

oh yeah...how the #### do you guys drink water/gatorade during the actual race??? I spilled half the cup just grabbing it from the end of the table and then even more carrying it for a few steps. In all seriousness, how do you guys drink during the race???

You didn't party much in college did you?

 

[DolphinsPhan]

oh yeah...how the #### do you guys drink water/gatorade during the actual race??? I spilled half the cup just grabbing it from the end of the table and then even more carrying it for a few steps. In all seriousness, how do you guys drink during the race???

You didn't party much in college did you?

I did but I certainly wasn't trying to chug a beer while running!

 

[El Floppo]

oh yeah...how the #### do you guys drink water/gatorade during the actual race??? I spilled half the cup just grabbing it from the end of the table and then even more carrying it for a few steps.

In all seriousness, how do you guys drink during the race???

You didn't party much in college did you?

I did but I certainly wasn't trying to chug a beer while running!

Then you didn't really party, did you.

 

[El Floppo]

Hey Culdeus- have you been able to get back in the saddle?

 

[Darrinll40]

I just finished my second 6.29 mile Saturday morning.

http://beta.mapmyrun.com/run/united-states...beach/385970103

I ran it in 59:04, 2:27 faster than last week. A pace pf 9:23 m/m.

I ran easy until a set point, that turned out to be the 18:20 mark, and started the intervals. I did 1 minute faster than 5k pace and 3 minutes at about 10 m/m pace. I planned to stop a little more than halfway through the run so I ended up running 4 cycles of at least 5k pace. I then ran steady until the last half mile or so, and I that is when I gave the finish my all.

I am not running a 10k until next February, and I really wanted to train and run it in under an hour. I don't think that is going to be a problem, as I still had more in the tank when I finished this morning, and I am already running at my goal pace. Maybe I should shoot for under 50 minutes, which would be better than my fastest 5k pace.

Have a great day.

 

[El Floppo]

I just finished my second 6.29 mile Saturday morning.

http://beta.mapmyrun.com/run/united-states...beach/385970103

I ran it in 59:04, 2:27 faster than last week. A pace pf 9:23 m/m.

I ran easy until a set point, that turned out to be the 18:20 mark, and started the intervals. I did 1 minute faster than 5k pace and 3 minutes at about 10 m/m pace. I planned to stop a little more than halfway through the run so I ended up running 4 cycles of at least 5k pace. I then ran steady until the last half mile or so, and I that is when I gave the finish my all.

I am not running a 10k until next February, and I really wanted to train and run it in under an hour. I don't think that is going to be a problem, as I still had more in the tank when I finished this morning, and I am already running at my goal pace. Maybe I should shoot for under 50 minutes, which would be better than my fastest 5k pace.

Have a great day.

Sub 1:00... nice! Any reason you don't want to do another 10k before then?

 

[Darrinll40]

I just finished my second 6.29 mile Saturday morning.

http://beta.mapmyrun.com/run/united-states...beach/385970103

I ran it in 59:04, 2:27 faster than last week. A pace pf 9:23 m/m.

I ran easy until a set point, that turned out to be the 18:20 mark, and started the intervals. I did 1 minute faster than 5k pace and 3 minutes at about 10 m/m pace. I planned to stop a little more than halfway through the run so I ended up running 4 cycles of at least 5k pace. I then ran steady until the last half mile or so, and I that is when I gave the finish my all.

I am not running a 10k until next February, and I really wanted to train and run it in under an hour. I don't think that is going to be a problem, as I still had more in the tank when I finished this morning, and I am already running at my goal pace. Maybe I should shoot for under 50 minutes, which would be better than my fastest 5k pace.

Have a great day.

Sub 1:00... nice! Any reason you don't want to do another 10k before then?

There aren't any in my area. I am doing a sort of fun run on June 2, a 5k on July 1, then there is nothing but half marathins and marathons until September. At least that is all I can find so far, maybe more runs wil be added. I could travel to a race, but that is not something I want to do presently if it is farther than 15-20 miles away.

 

[Darrinll40]

This is the fun run.

http://www.daytonabeachcombers.com/index.htm

It is hard to describe, easier to provide the link.

 

[Darrinll40]

I just finished my second 6.29 mile Saturday morning.

http://beta.mapmyrun.com/run/united-states...beach/385970103

I ran it in 59:04, 2:27 faster than last week. A pace pf 9:23 m/m.

I ran easy until a set point, that turned out to be the 18:20 mark, and started the intervals. I did 1 minute faster than 5k pace and 3 minutes at about 10 m/m pace. I planned to stop a little more than halfway through the run so I ended up running 4 cycles of at least 5k pace. I then ran steady until the last half mile or so, and I that is when I gave the finish my all.

I am not running a 10k until next February, and I really wanted to train and run it in under an hour. I don't think that is going to be a problem, as I still had more in the tank when I finished this morning, and I am already running at my goal pace. Maybe I should shoot for under 50 minutes, which would be better than my fastest 5k pace.

Have a great day.

Sub 1:00... nice! Any reason you don't want to do another 10k before then?

There aren't any in my area. I am doing a sort of fun run on June 2, a 5k on July 1, then there is nothing but half marathins and marathons until September. At least that is all I can find so far, maybe more runs wil be added. I could travel to a race, but that is not something I want to do presently if it is farther than 15-20 miles away.

OK, I lied, I just double checked and the July 5K is also a 10K. I will think about it.

 

[El Floppo]

OK, lied, I just double checked and the July 5K is also a 10K. I will think about it.

But how can we know if you're telling the truth now?Id've figured there'd be a ton of 10ks in the Daytona area...

 

[Darrinll40]

OK, I lied, I just double checked and the July 5K is also a 10K. I will think about it.

But how can we know if you're telling the truth now?Id've figured there'd be a ton of 10ks in the Daytona area...

Ok, just remember that I am not willing to drive more than 20 minutes or so to get to a run,http://www.daytonabeachcombers.com/calendarraces.htm

http://www.daytonatrackclub.org/calendar/Calendar2007.htm

 

[culdeus]

Hey Culdeus- have you been able to get back in the saddle?

I'm gonna do 20 minutes on a stationary later today. I can't take off the bandages yet so I don't want them to get all as I've got to live with them until 5pm tomorrow with no shower.

 

[Dash]

Day 1 Workout: Spinning Class

45 min class, I showed up early to put in ~10 minutes additional work. Forgot to start my HR monitor until 6 minutes in. I didn't sleep well last night so my HR was higher than normal, and being the last Saturday morning class for until after the summer the instructor wanted us to push the pace (she calls is red lining/race pace). For the final 39 minutes of class my average HR was 179 with a high of 199. Burned 625 calories. I feel better post-class than I did when I walked in.

Tomorrow: recovery day

 

[Dash]

If anybody has nothing better to do and wants to check my status race day, you can sign up for automatic updates on the marathon's website. I'm bib #1362.

Wish me luck!

Good luck, I'll be following the updates tomorrow. Run strong.

 

[tri-man 47]

Re drinking: If it's a fast race (5K, maybe even 10K), don't drink - just run. For a longer endurance race, I think it's almost easiest to walk for 10 seconds and drink (letting your heart rate recover a bit) or slow to a light jog and do the pinch-the-cup trick. You won't lose any material time.

Still tapering (well ..): did a 'brick' - an hour on the bike with some harder gear accelerations, then a fast-paced four mile run. The run felt great, and my achilles tendon was not at all an issue, which has been worrying me.

 

[RoarinSonoran]

Howdy folks, I'm back after spending four days in the FBG corner -- for what, I have no idea. My emails to the powers-that-be went unanswered, so maybe that's the new policy. I think maybe I didn't have enough postage on my email, so it didn't go through (dang rate hikes!! ).

Anyhow, did 5k on Wednesday in 27:30(?). Blew off running Thursday and Friday, as my wife is in major cleaning mode (son is graduating HS this week, and we're having family in from out-of-town as well as a party). I figgered it would be best to stick around and help with the cleaning instead of disappearing for a run.

Did 10k this morning in 56:10. I had intended to run the hill route that I linked a week or so ago, but as I approached the big turn into the park, it was apparent that someone else didn't make the turn and crashed. There were cops all over, and this was the only road into the park, so it was effectively closed. I ended up returning home and running an old route (the less-hilly 5mi route I've posted before) with another 1.2 tacked on.

I tried my Ipod this time around, with songs that had a beat near my stride rate (~170). It was pretty cool! Here's my playlist:

Mexican Radio

Johnny B Goode

Eyes Without A Face

Livin' On The Edge

Gypsies, Tramps, And Thieves

Footloose

Do You Know The Way To San Jose (just a touch slow)

I'm forgetting a couple of songs, but I've added more today. Now I'm debating whether or not to use the Ipod for San Diego (t-minus 15days! ). This playlist let me have a 9:02 pace, so I'll either run a 4hour marathon, or drop dead at the 10mile mark.

Good luck/congrats to those with events this weekend!

 

[Dash]

Glad to see that everybody is doing well. And Dash, great advice to Norm about the speciality running store.

For me, the marathon is rapidly approaching. Did what was supposed to be an easy 4-miler on Tuesday and ended up doing the majority of the run at marathon pace (7:15). Legs were fresh from the taper and it felt almost effortless, and I just couldn't seem to hold myself back (not good, I know). Took the day off on Wednesday and then managed to run a nice, slow 6-miler this morning at about 8:00 pace with just a couple of strides at pace. Tomorrow is another rest day, and then a very easy 3- to 4-mile jog on Saturday just to get the blood pumping again.

I've been making a conscious effort this entire week to drink lots of water and to really cut back on the soda intake (hard for a Diet Pepsi fanatic). I've got a 34-oz nalgene bottle that I keep at my desk, and I've been trying to refill it about 3-4 times/day. Also eating way more carbs than usual and trying really hard to get 7-8 hours of sleep each night instead of my normal 5-6.

Considering that my pre-race mileage peaked at 45-50 miles/week with a long run of 18 miles, my 3:10 goal time for Sunday is pretty ambitious, but I'll be running with a pacer for the first time ever, so hopefully that will help me to avoid my biggest mistake, going out too fast.

If anybody has nothing better to do and wants to check my status race day, you can sign up for automatic updates on the marathon's website. I'm bib #1362.

Wish me luck!

3:10? According to the e-mail updates you nailed it at 3:09:59 running near identical splits along the way! Awesome