Ran a 10k in June (3 Viewers)

[pmbrown_22]

Went out last night for a windy 10 miler. It was also around 80 and a bit humid. I have not ran in conditions like that since last summer. Took a couple of miles to get used to, but I finished it out pretty well.

After all the yard work the last couple of weekends, my back is killing me. I have back issues that I can deal with on a regular basis, but I think I am done with the yard work for a bit of time.

 

[wraith5]

Yesterday - 2200 yard swim followed by a 5k run over lunch. 32 mile recovery ride in the evening.Today - 1 hr bike interval class followed by 45 leg/core workout followed by 1/2 bike intervals followed by 1.4 mile run. Legs are cooked!

man I wish I could put the time in like this. that's awesome. I can get long runs/rides/swim in once a day but I can't separate the training like that.

Just when I feel like I'm really putting in the training effort, guys start posting workouts like these. Sheesh!! I left work yesterday as planned and did my speed workout. HOWEVER, it did not go well. Lots of reasons (excuses) I can point to, including the hour and the "warmer" temps, but bottom line is that 1/2 way through my 3x (2x 1200) I crashed HARD. The repeats were (pace): 6:55, 6:53, 7:04, 7:41, 7:55 - I didn't even do the 6th because I ran out of time (and felt like garbage). On the 7:04 repeat my HR hit 191, and the last 2 "slow" repeats I hit 185. Oh, well. This morning it was rainy again so I threw the bike on the trainer and did 45 minutes at 82 ave cadence. I shifted up every 7.5 minutes and still only averaged 118 bpm - my max HR was only 137. Guess I need to dial up the resistance or something next time. It's only early April, and already I feel very dinged up. Both of my shoulders hurt from swimming, my left hip is constantly really sore, as is my right achilles. It's going to be an interesting summer!

 

[pigskinliquors]

Went out last night for a windy 10 miler. It was also around 80 and a bit humid. I have not ran in conditions like that since last summer. Took a couple of miles to get used to, but I finished it out pretty well.

After all the yard work the last couple of weekends, my back is killing me. I have back issues that I can deal with on a regular basis, but I think I am done with the yard work for a bit of time.

Mine too Mine is most likely from training on my tri-bike, where I've really been working on stretching myself out. I'll be able to work through it but it certainly sucks. My knee is literally pain free today, which means I can get in my scheduled lunges tonight. I skipped this mornings planned ride because of my back, but it has certainly loosened up = I'll likely get on the trainer this evening and will do some spinervals instead as it will likely be raining. The rain also means that our temps here are likely going to be lower for my Saturday Race (currently predicted to be 55) The_Man: Since I'm the only one suggesting trails first, I'll somewhat concede and say that for your first, it will likely be more memorable if you do an Event race. I've done lots of Events, and few trail runs in the past, but my future ratio will hopefully be reversed.

BnB: great workouts!

 

[2Young2BBald]

It's only early April, and already I feel very dinged up. Both of my shoulders hurt from swimming, my left hip is constantly really sore, as is my right achilles. It's going to be an interesting summer!

I am so with you. Coming up on the training calendar after this week's 1/2 is an "active recovery" week. I going to push the two swims next week well beyond what is recommended as I've been pool-less for almost 3 weeks, but and going to work the low side of the bike, run and core parts.Reading your pool workout yesterday, I wonder if it is getting close to time to see if you can swim the distance of your summer tri swim. Before my 1st one I really needed to know I could do the swim distance. Once I did it straight (even in the pool), it made training for the swim, bike & run easier as mentally I knew I could get through the first leg. Just a thought. I tend to work most of my swims around races distances. I was lucky enough to score a free pass to a gym yesterday so I could swim. It was a 25 meter pool and I am doing a couple of sprints this year with 500 & 1000 meter swims, so I warmed up with a 500, did a 1000 in the middle & finished with another 500. I REALLY wanted to do more, but with a sore hip too, and a 1/2 on Saturday, I wanted to stay on the easy side.

 

[gruecd]

Tapering sucks. I want to RUN!!!!!!!!

The_Man: You probably already knew this, but registration for MCM opened today. Last year it opened on April 1, and it closed after reaching the field limit of 30,000 runners on April 17. I'm guessing it will close even faster this year. In other words, it's time to get off the fence!

 

[2Young2BBald]

With a bunch of racing coming up this weekend, and many of us planning never been done before events this year, I thought I'd share what I received today in a weekly "run-mail" from a local running store. I get the pre-race jitter as bad, if not worse than most and need to be reminded of the stuff in the message below:

Yo run gang,

I love the peaceful solitude of a training run alone, my time to sort out the tangled world. I also like to run with friends, some for the conversation where pace and distance matter little and some for the motivation where pace and distance are maxed and challenged. Last but not least, I love to line up on race day and find out where I stand, mostly to compete with myself but yes, to see how my time compare to others and … To duke it out!

Running is a personal sport; nobody else cares about our race times, our weekly mileage or our running pace. That said, nothing about lining up for a race should make us feel nervous or self conscious but for many of us, no matter how many times we toe the line, those feeling creep in. Once the race has started and we settle in, the jitters fade and the fun begins. I can understand how entering an event for the first time can be perceived as an almost insurmountable challenge for the beginning runner. We have all faced that hurtle. Those of us who finally leave our comfort zone and take the plunge find that the fears or preconceived ideas of “racing” were silly, holding us back from the full enjoyment of the sport. I once received this email that expresses it well. … For me as a beginning runner (and mature runner-51 years old). I also want to tell you how much I enjoyed the Meteor 5K. I walked a bit more than I wanted to but still got a lot of running in- I saw a few people doing what I was doing- that was very motivating too!! I am so glad these runs are open to everyone, runners and walkers no matter what level you are at …

 

[Workhorse]

Just found out that I hit the NYC Marathon Lottery for this fall! I'm psyched.

 

[gruecd]

Just found out that I hit the NYC Marathon Lottery for this fall! I'm psyched.

Congrats. Ran it last year. Let me know if you need any info.You'll find a lot of different opinions about NYCM. Some people LOVE it. Others, like me, see it as a race that you want to experience once and then check it off the list. It will be interesting to see what camp you fall into. Either way, good luck with your training!

 

[Workhorse]

Just found out that I hit the NYC Marathon Lottery for this fall! I'm psyched.

Congrats. Ran it last year. Let me know if you need any info.You'll find a lot of different opinions about NYCM. Some people LOVE it. Others, like me, see it as a race that you want to experience once and then check it off the list. It will be interesting to see what camp you fall into. Either way, good luck with your training!

Yeah, I'm not expecting to set a PR there but I've always wanted to run NY. Thoughts on where to stay? Hotels are expensive as hell.

 

[wraith5]

It's only early April, and already I feel very dinged up. Both of my shoulders hurt from swimming, my left hip is constantly really sore, as is my right achilles. It's going to be an interesting summer!

I am so with you. Coming up on the training calendar after this week's 1/2 is an "active recovery" week. I going to push the two swims next week well beyond what is recommended as I've been pool-less for almost 3 weeks, but and going to work the low side of the bike, run and core parts.Reading your pool workout yesterday, I wonder if it is getting close to time to see if you can swim the distance of your summer tri swim. Before my 1st one I really needed to know I could do the swim distance. Once I did it straight (even in the pool), it made training for the swim, bike & run easier as mentally I knew I could get through the first leg. Just a thought. I tend to work most of my swims around races distances. I was lucky enough to score a free pass to a gym yesterday so I could swim. It was a 25 meter pool and I am doing a couple of sprints this year with 500 & 1000 meter swims, so I warmed up with a 500, did a 1000 in the middle & finished with another 500. I REALLY wanted to do more, but with a sore hip too, and a 1/2 on Saturday, I wanted to stay on the easy side.

I have 11 weeks until my tri (geez that's a long time! I feel like I should find one sooner than that...). So with that much time to train, I'm not worried about getting to 700yds yet. I'll continue to work my way up in distance as it feels somewhat comfortable, and I should be hitting 800s well in advance of race day. I'm also going to find out about any open water swim opportunities at the course site from the store sponsoring the event (I also need to pick up some tri shorts finally). Any thoughts on whether I should pick up a wetsuit? I know Sand posted a link last summer to a good sale, but I couldn't find it (despite over an hour going through old posts so I could see what swimming I did last year). I'm a bit reluctant to spend a bunch of money on something I'll hardly ever use, but thought I'd throw it out there for discussion. On a personal note, I'm taking my 4 year old to his first T-Ball team meeting tonight. I'm not sure which of us is more excited.

 

[2Young2BBald]

It's only early April, and already I feel very dinged up. Both of my shoulders hurt from swimming, my left hip is constantly really sore, as is my right achilles. It's going to be an interesting summer!

I am so with you. Coming up on the training calendar after this week's 1/2 is an "active recovery" week. I going to push the two swims next week well beyond what is recommended as I've been pool-less for almost 3 weeks, but and going to work the low side of the bike, run and core parts.Reading your pool workout yesterday, I wonder if it is getting close to time to see if you can swim the distance of your summer tri swim. Before my 1st one I really needed to know I could do the swim distance. Once I did it straight (even in the pool), it made training for the swim, bike & run easier as mentally I knew I could get through the first leg. Just a thought. I tend to work most of my swims around races distances. I was lucky enough to score a free pass to a gym yesterday so I could swim. It was a 25 meter pool and I am doing a couple of sprints this year with 500 & 1000 meter swims, so I warmed up with a 500, did a 1000 in the middle & finished with another 500. I REALLY wanted to do more, but with a sore hip too, and a 1/2 on Saturday, I wanted to stay on the easy side.

I have 11 weeks until my tri (geez that's a long time! I feel like I should find one sooner than that...). So with that much time to train, I'm not worried about getting to 700yds yet. I'll continue to work my way up in distance as it feels somewhat comfortable, and I should be hitting 800s well in advance of race day. I'm also going to find out about any open water swim opportunities at the course site from the store sponsoring the event (I also need to pick up some tri shorts finally). Any thoughts on whether I should pick up a wetsuit? I know Sand posted a link last summer to a good sale, but I couldn't find it (despite over an hour going through old posts so I could see what swimming I did last year). I'm a bit reluctant to spend a bunch of money on something I'll hardly ever use, but thought I'd throw it out there for discussion. On a personal note, I'm taking my 4 year old to his first T-Ball team meeting tonight. I'm not sure which of us is more excited.

Note, a July Tri may not be wetsuit legal. The way the rules read, is you could still wear one, but there are some effects on placing, etc. I bought both of my wetsuits (sprint & long) and my daughter's (full) on eBay for pennies on the dollar and they all fit perfect and all were in new to near new condition. If you find one that my fit, go to the company website and they have very detailed sizing charts. Also, there are several companies that rent them including wetsuitrentals.com. I'd go the eBay route if you can find one. You'll be able to do OW swims sooner if the water is still on the cool side (and if you sign up for a tri earlier than July).

 

[gruecd]

Yeah, I'm not expecting to set a PR there but I've always wanted to run NY. Thoughts on where to stay? Hotels are expensive as hell.

Yeah, I was gonna tell you to get on a hotel right away. I stayed at the Comfort Inn Times Square. Nothing fancy (and super small like all NYC hotels), but it was relatively close to both the expo and the New York Public Library, which is where the official buses pick you up on race morning. It's also very close to the Port Authority bus terminal/subway stop. If you fly into Newark, you can take the Newark Liberty Airport Express shuttle bus roundtrip to/from Port Authority for just $25. WAY cheaper and much less stressful than taking a cab. Made my reservation through EasyClickTravel.com and paid $744 total for three nights.Hope this helps!

ETA: You should totally check out the New York City Marathon forums on the Runner's World message boards. TONS of helpful information/people over there. This was an invaluable resource for me!

 

[bentley]

Running a 10k Sunday despite not having run more than 4.5 miles at once since our 10-month old was born. Hoping to survive and do it without walking. Pray for me.

 

[Sand]

I have 11 weeks until my tri (geez that's a long time! I feel like I should find one sooner than that...). So with that much time to train, I'm not worried about getting to 700yds yet. I'll continue to work my way up in distance as it feels somewhat comfortable, and I should be hitting 800s well in advance of race day. I'm also going to find out about any open water swim opportunities at the course site from the store sponsoring the event (I also need to pick up some tri shorts finally).

Any thoughts on whether I should pick up a wetsuit? I know Sand posted a link last summer to a good sale, but I couldn't find it (despite over an hour going through old posts so I could see what swimming I did last year). I'm a bit reluctant to spend a bunch of money on something I'll hardly ever use, but thought I'd throw it out there for discussion.

On a personal note, I'm taking my 4 year old to his first T-Ball team meeting tonight. I'm not sure which of us is more excited.

Tri Shorts. The new ones for this year are quite good.The sale was at Xterra wetsuits. They have a new sleeveless for $99 right now, which is what I remember the sale price on the last sleeveless was.

 

[Sand]

Pray for me.

HTFU, my son.

 

[pmbrown_22]

Nothing big for me. Another 7 windy miles for me. I am looking forward to some calmer weather this weekend as it is another 10 mile pace run and then 20 on Sunday. I am just now starting to get used to them. Hopefully no landscaping although I am hearing rumors of mulch this weekend from the wife, so it could be another interesting one around the house.

 

[The_Man]

Getting back into a regular training schedule again and it feels really good to be back in the groove. I scrimped on the mileage a little in training for my last race (and pretty much skipped the speed work entirely), and am really going to try to stick with the program this time.

Also trying to implement my newfound wisdom (which I'm sure is old news to a lot of you) that the point of training is to make myself fitter and stronger while remaining healthy, instead of pushing myself to the point of near exhaustion and breakdown in every workout. Today was a 30-minute tempo run, and I totally nailed it. Ran a 7:19 pace for just over 2 miles during the 15 fastest minutes of the workout, and finished the run feeling strong and ready for more.

 

[pigskinliquors]

2Young: Loved the reminder about what's so awesome about running

Workhorse: Congrat's on getting into NYC!! One of my Co-Workers got in as well, and she called me at 8:30pm last night to start her training plan (212 days out!).

Wraith: I wouldn't recommend a wetsuit for a 700 yard swim, but if you'll be doing longer races later, can't hurt to start looking. My 4 year old daughter has her opening ceremonies this weekend, and I'm a bit giddy as well. She's the worst player on her team, but by far the cutest!!!

Gruecd: HTFU and just go for a run already. Tapering, Shmapering (see my note below)!

Bentley: Good luck with that!

PmBrown: Your weekend workouts are grueling; find a way to skip the mulch if at all possible.

The_Man: Great workout!

________________________

My Update:

Last night it wasn't raining when the Mrs. got home, so I went out for a ride. I anticipated a fairly ez paced 16 miler on a pretty hilly route, to start my taper for this Saturday's race. Instead, I went out straight into the wind, and it still felt pretty good, so I stepped on it a bit. In my head I talked myself into "pushing it" as I decided to do that instead of an ez ride AND lunges. I made it through mile 9 which was mostly into the wind (approx. 15 MPH) still averaging 20.2 MPH, and flew in the rest of the way with the wind. My final workout (on my road, not Tri-bike was 16.7 miles@ 21.4 MPH. I'm slower than I was at the end of last year, but faster than I was at this time last year = I'll take it!

I also contemplated having 2 days off prior to my race (mini-taper), but instead went out for a short, quick run this morning. I did:

1 mile warm-up @ 8:48

1 mile @ 6:55

.5 mile @ 8:44

1 mile @ 6:44

.5 mile cool-down @ 8:40

I guess my taper will just end up being Friday off (my normal off day).

 

[Sand]

Nothing big for me. Another 7 windy miles for me. I am looking forward to some calmer weather this weekend as it is another 10 mile pace run and then 20 on Sunday. I am just now starting to get used to them. Hopefully no landscaping although I am hearing rumors of mulch this weekend from the wife, so it could be another interesting one around the house.

Awesome - pretty much the same for me here. 4000yd swim, 6 mile run (Wednesday I have extra time to torture myself). Today a soccer practice and some stationary bike/spin class at the gym. Tomorrow another 4000yd swim and probably a real short 3 mile run. Tapering off a tad to keep myself fresh for Sunday's TT. Nothing like aero helmets, disc wheels, and skin tight clothes to round out a weekend!

 

[BassNBrew]

1900 yards swimming today. Big set was a 800 yards in 14:59. Planned to do a 5k run afterwards but cut it off after a 1/2 mile when things didn't feel right down below. I could tell it wasn't the usual rumblings of gas. Waddled back to the fitness center with cheeks clinched to hold in the squishy stuff. I didn't destory that run, but I destroyed the locker room.

 

[wraith5]

1900 yards swimming today. Big set was a 800 yards in 14:59. Planned to do a 5k run afterwards but cut it off after a 1/2 mile when things didn't feel right down below. I could tell it wasn't the usual rumblings of gas. Waddled back to the fitness center with cheeks clinched to hold in the squishy stuff. I didn't destory that run, but I destroyed the locker room.

nice work all the way around!!

Sand - Seriously 4000 yards is just unbelieveable to me. Good luck this weekend.

PSL - nice ride & run, especially for a "taper!" Good luck this weekend to you, too!

The_Man - Good to hear you're learning as well as improving your performances! Nice job.

pmb - I am with you on the wind. I'm so ready for the "out like a lamb" part of spring!

Workhorse - Congrats on getting into NYC! My cousin's wife has missed out 2 years in a row now. She's very bummed.

gruecd - great recommendations for Workhorse. Very cool that you looked all of that stuff up!

_______________________________

I was scheduled to do 6 miles at MT (7:59) like I did last week, but I could only muster 8:16s today. My 3rd "challenged" run in a row... I know the strong wind was a factor today, but I'm getting annoyed. This weekend I only have a 10 miler scheduled, so I'm hoping that will help me get back on track.

 

[wraith5]

I have 11 weeks until my tri (geez that's a long time! I feel like I should find one sooner than that...). So with that much time to train, I'm not worried about getting to 700yds yet. I'll continue to work my way up in distance as it feels somewhat comfortable, and I should be hitting 800s well in advance of race day. I'm also going to find out about any open water swim opportunities at the course site from the store sponsoring the event (I also need to pick up some tri shorts finally).

Any thoughts on whether I should pick up a wetsuit? I know Sand posted a link last summer to a good sale, but I couldn't find it (despite over an hour going through old posts so I could see what swimming I did last year). I'm a bit reluctant to spend a bunch of money on something I'll hardly ever use, but thought I'd throw it out there for discussion.

On a personal note, I'm taking my 4 year old to his first T-Ball team meeting tonight. I'm not sure which of us is more excited.

Tri Shorts. The new ones for this year are quite good.The sale was at Xterra wetsuits. They have a new sleeveless for $99 right now, which is what I remember the sale price on the last sleeveless was.

That's the same site I believe 2Y pointed me to, so that's all I need to hear. Nice that they are OK to use in the pool, too. I went to my local tri-store after I posted yesterday and the $70 Zoots they pointed me to couldn't be used in chlorine

PSL - I know you're right about the wetsuit for 700yds. I guess I'm quietly thinking about an Oly if this one goes well... I hope your daughter has a blast!! We don't have an opening ceremony, but team pics are Saturday.

 

[pigskinliquors]

That's the same site I believe 2Y pointed me to, so that's all I need to hear. Nice that they are OK to use in the pool, too. I went to my local tri-store after I posted yesterday and the $70 Zoots they pointed me to couldn't be used in chlorine

PSL - I know you're right about the wetsuit for 700yds. I guess I'm quietly thinking about an Oly if this one goes well... I hope your daughter has a blast!! We don't have an opening ceremony, but team pics are Saturday.

I have Zoots, and love them. They've been used multiple times in chlorine with no difficulty. That said, the typical price tag is tough to deal with. I don't like my tri-shorts to be as long as the one's Sand and 2Young suggested, but that's just personal preference. Regarding T-Ball: We have team pic's at 8am, and I'm going to miss them as I'll be at the starting line of my duo . She's already had 6 practices, and she literally cannot throw or catch a ball to save her life. She is trying soooo hard, but is not doing well. Her older sister (now 8) had zero problems learning, and didn't try half as hard. It's amazing that two kids that I assume have the same genes are so different! If all goes well in my race I'll also miss our 8 year old's soccer game, as the award ceremony for my duo starts at 11, and her game is at 11:30.

_____________________________________

My Goals for Saturday's Race (from most to least important):

My Primary goal, as always, is to just finish, but I do have some pretty high expectations for this one.

Goal 2:

Be faster than last year. Last year I took 2nd in my AG by less than :02 and took fourth overall = missed gold, and overall podium by :02

Last year I went:

1st 5k = ave. 6:49 (#1 in AG = too fast for me = had I had my Garmin I would not have gone out this quick)

T1 = :51 (I nailed it! = it was the fastest overall)

b12 = ave. 20.6 (slow for me, mostly due to missing a turn; 21.3 MPH was the fastest on this pretty tough course)

2nd 5k = ave. 7:09 (I was dead, and got passed 30 yards from the finish)

To go faster, this year's goals are:

5k1: = ave 6:55 (I'll be down :20, but my HR probably won't be outrageous) TOTAL = down :20

T1 = :55 (I'll lose :04 more, but can't expect to be as fast this year) TOTAL = down :24

b12 = ave. 21.6 (I'll gain 2:20 = not killing it, but moving) TOTAL = UP 1:56

T2 = :45 (gain :04 = I got rid of warm clothes last year, won't need them this year) = up 2:00

5k2 = ave. 7:05 (Not sure I can do this, as I haven't been distance training, but it's a goal!) = up 2:13

These times would have put me into second overall last year, and I believe they are doable.

Goal 3:

Beat the guy that beat me at the tape. He's a good friend, and it's the only time he's ever beaten me. He also just completed a Half IM last month = I know he's in shape. I'm going to start behind him so that if we do get into a foot race at the end (like last year), I can stay even with him to win.

Goal 4:

Have the fastest bike time; or at least 1 MPH faster than last year. I haven't trained a lot, but have been getting quicker with every ride.

Goal 5:

Win Age Group, and podium overall. This is the least important goal, as the others I have more control over = just do my best.

They are now out of my head, and onto paper. Time to mentally prepare myself for mini-torture, by visualizing success (and by carb loading at Happy Hour).

 

[2Young2BBald]

That's the same site I believe 2Y pointed me to, so that's all I need to hear. Nice that they are OK to use in the pool, too. I went to my local tri-store after I posted yesterday and the $70 Zoots they pointed me to couldn't be used in chlorine

Those are them. One thing to add, these have performed very well under a wetsuit. The rubber at the bottom of the leg keeps the short in place. I liked the pad on the ones a couple of years years ago, better than last year's. As Sand stated, this years version has been very well received. I do not pool train with these. I have an unpadded pair of Sugois for this and just ordered a pair of jammers as these are wearing thin.

 

[BassNBrew]

That's the same site I believe 2Y pointed me to, so that's all I need to hear. Nice that they are OK to use in the pool, too. I went to my local tri-store after I posted yesterday and the $70 Zoots they pointed me to couldn't be used in chlorine

PSL - I know you're right about the wetsuit for 700yds. I guess I'm quietly thinking about an Oly if this one goes well... I hope your daughter has a blast!! We don't have an opening ceremony, but team pics are Saturday.

I have Zoots, and love them. They've been used multiple times in chlorine with no difficulty. That said, the typical price tag is tough to deal with. I don't like my tri-shorts to be as long as the one's Sand and 2Young suggested, but that's just personal preference. Regarding T-Ball: We have team pic's at 8am, and I'm going to miss them as I'll be at the starting line of my duo . She's already had 6 practices, and she literally cannot throw or catch a ball to save her life. She is trying soooo hard, but is not doing well. Her older sister (now 8) had zero problems learning, and didn't try half as hard. It's amazing that two kids that I assume have the same genes are so different! If all goes well in my race I'll also miss our 8 year old's soccer game, as the award ceremony for my duo starts at 11, and her game is at 11:30.

_____________________________________

My Goals for Saturday's Race (from most to least important):

My Primary goal, as always, is to just finish, but I do have some pretty high expectations for this one.

Goal 2:

Be faster than last year. Last year I took 2nd in my AG by less than :02 and took fourth overall = missed gold, and overall podium by :02

Last year I went:

1st 5k = ave. 6:49 (#1 in AG = too fast for me = had I had my Garmin I would not have gone out this quick)

T1 = :51 (I nailed it! = it was the fastest overall)

b12 = ave. 20.6 (slow for me, mostly due to missing a turn; 21.3 MPH was the fastest on this pretty tough course)

2nd 5k = ave. 7:09 (I was dead, and got passed 30 yards from the finish)

To go faster, this year's goals are:

5k1: = ave 6:55 (I'll be down :20, but my HR probably won't be outrageous) TOTAL = down :20

T1 = :55 (I'll lose :04 more, but can't expect to be as fast this year) TOTAL = down :24

b12 = ave. 21.6 (I'll gain 2:20 = not killing it, but moving) TOTAL = UP 1:56

T2 = :45 (gain :04 = I got rid of warm clothes last year, won't need them this year) = up 2:00

5k2 = ave. 7:05 (Not sure I can do this, as I haven't been distance training, but it's a goal!) = up 2:13

These times would have put me into second overall last year, and I believe they are doable.

Goal 3:

Beat the guy that beat me at the tape. He's a good friend, and it's the only time he's ever beaten me. He also just completed a Half IM last month = I know he's in shape. I'm going to start behind him so that if we do get into a foot race at the end (like last year), I can stay even with him to win.

Goal 4:

Have the fastest bike time; or at least 1 MPH faster than last year. I haven't trained a lot, but have been getting quicker with every ride.

Goal 5:

Win Age Group, and podium overall. This is the least important goal, as the others I have more control over = just do my best.

They are now out of my head, and onto paper. Time to mentally prepare myself for mini-torture, by visualizing success (and by carb loading at Happy Hour).

Good luck the weekend. I'll be in the turkey woods.

 

[2Young2BBald]

Is Hebron, KY some kind of running hot bed? I was looking at the list of elites running in the event I am doing this weekend and a 1/2 dozen of the runners (most with what appear Russian looking names) are from there. I'm assuming its something like the Brooks/Hansons project here in MI where they house the runners to train together.

 

[wraith5]

That's the same site I believe 2Y pointed me to, so that's all I need to hear. Nice that they are OK to use in the pool, too. I went to my local tri-store after I posted yesterday and the $70 Zoots they pointed me to couldn't be used in chlorine

Those are them. One thing to add, these have performed very well under a wetsuit. The rubber at the bottom of the leg keeps the short in place. I liked the pad on the ones a couple of years years ago, better than last year's. As Sand stated, this years version has been very well received. I do not pool train with these. I have an unpadded pair of Sugois for this and just ordered a pair of jammers as these are wearing thin.

OK, ignorant question, but why don't you pool train with them? So among the high-priced gear at my tri store, I came across Zoot's 2010 "Z-Pack" training bag, which seems to me to be a pretty nice bag. It retails for $100, but the store is (was) selling them for $45. Being a guy with an unnatural obsession with backpacks and a keen eye for a deal, I picked one up. There's no way they intentionally marked these bags at $45. If they still have any, and any of you want me to pick one up for you, let me know via PM.

 

[Sand]

That's the same site I believe 2Y pointed me to, so that's all I need to hear. Nice that they are OK to use in the pool, too. I went to my local tri-store after I posted yesterday and the $70 Zoots they pointed me to couldn't be used in chlorine

Those are them. One thing to add, these have performed very well under a wetsuit. The rubber at the bottom of the leg keeps the short in place. I liked the pad on the ones a couple of years years ago, better than last year's. As Sand stated, this years version has been very well received. I do not pool train with these. I have an unpadded pair of Sugois for this and just ordered a pair of jammers as these are wearing thin.

OK, ignorant question, but why don't you pool train with them?

Any suit/short with lycra or spandex will get eaten by chlorine pretty quick. A dip or two is fine, but constant use will destroy typical suits.On a related note, I finally got my race jammer in today - a Yingfa 4902 (yes, I'm that cheap). It doesn't hide anything, that's for sure. Might try it out tomorrow and see how much difference it makes - we'll see.

 

[2Young2BBald]

That's the same site I believe 2Y pointed me to, so that's all I need to hear. Nice that they are OK to use in the pool, too. I went to my local tri-store after I posted yesterday and the $70 Zoots they pointed me to couldn't be used in chlorine

Those are them. One thing to add, these have performed very well under a wetsuit. The rubber at the bottom of the leg keeps the short in place. I liked the pad on the ones a couple of years years ago, better than last year's. As Sand stated, this years version has been very well received. I do not pool train with these. I have an unpadded pair of Sugois for this and just ordered a pair of jammers as these are wearing thin.

OK, ignorant question, but why don't you pool train with them?

Any suit/short with lycra or spandex will get eaten by chlorine pretty quick. A dip or two is fine, but constant use will destroy typical suits.On a related note, I finally got my race jammer in today - a Yingfa 4902 (yes, I'm that cheap). It doesn't hide anything, that's for sure. Might try it out tomorrow and see how much difference it makes - we'll see.

Also, there no reason to swim with a pad in for the bike if you aren't going to be jumping on a bike right after.Lots of the jammers are made to resist chlorine. In fact, Sand, the jammers I just bought were Yingfas. There is an eBay store out of CA called Hanniulink (sp?) that has the cheap. I have bought 8 or 9 tri related items for my daughter and I and they have always been shipped fast and all have been new.

eta, wraith, you are going to love having a transition back pack. Some races have you parking a ways away from transition. I sucks to have to lug your stuff and your bike on foot and is much easier to ride from your car to transition. Weird USAT rule: if riding your gear in on your bike, you have to have your helmet on and buckled or you can receive a penalty before the race has even started (or after). I've been reading up on the Muncie HIM and they are supposed to be HUGE sticklers on the rules (not just the biggies like drafting on the bike, but little stuff like the helmet and where you place your gear in relation to your bike in transition, etc).

 

[IvanKaramazov]

I did a somewhat up-tempo 10 miles yesterday with the last third at something like HMP. This was a step-down from 12 last week, and next week will rebound back up to 13.

Our local half is coming up about a month from now. This is not going to be a major event for me, because my training for Twin Cities starts a few weeks after that and I want to be 100% fresh, so I'm not doing anything particularly special for the half. But I do want to run the distance a few times beforehand.

 

[BassNBrew]

That's the same site I believe 2Y pointed me to, so that's all I need to hear. Nice that they are OK to use in the pool, too. I went to my local tri-store after I posted yesterday and the $70 Zoots they pointed me to couldn't be used in chlorine

Those are them. One thing to add, these have performed very well under a wetsuit. The rubber at the bottom of the leg keeps the short in place. I liked the pad on the ones a couple of years years ago, better than last year's. As Sand stated, this years version has been very well received. I do not pool train with these. I have an unpadded pair of Sugois for this and just ordered a pair of jammers as these are wearing thin.

OK, ignorant question, but why don't you pool train with them?

Any suit/short with lycra or spandex will get eaten by chlorine pretty quick. A dip or two is fine, but constant use will destroy typical suits.On a related note, I finally got my race jammer in today - a Yingfa 4902 (yes, I'm that cheap). It doesn't hide anything, that's for sure. Might try it out tomorrow and see how much difference it makes - we'll see.

Also, there no reason to swim with a pad in for the bike if you aren't going to be jumping on a bike right after.Lots of the jammers are made to resist chlorine. In fact, Sand, the jammers I just bought were Yingfas. There is an eBay store out of CA called Hanniulink (sp?) that has the cheap. I have bought 8 or 9 tri related items for my daughter and I and they have always been shipped fast and all have been new.

eta, wraith, you are going to love having a transition back pack. Some races have you parking a ways away from transition. I sucks to have to lug your stuff and your bike on foot and is much easier to ride from your car to transition. Weird USAT rule: if riding your gear in on your bike, you have to have your helmet on and buckled or you can receive a penalty before the race has even started (or after). I've been reading up on the Muncie HIM and they are supposed to be HUGE sticklers on the rules (not just the biggies like drafting on the bike, but little stuff like the helmet and where you place your gear in relation to your bike in transition, etc).

I was doing a relay last year so I brought the bike trainer for warm up. I got a warning for not having a helmet on while riding on the trainer in grass.

 

[Sand]

I did a somewhat up-tempo 10 miles yesterday with the last third at something like HMP. This was a step-down from 12 last week, and next week will rebound back up to 13. Our local half is coming up about a month from now. This is not going to be a major event for me, because my training for Twin Cities starts a few weeks after that and I want to be 100% fresh, so I'm not doing anything particularly special for the half. But I do want to run the distance a few times beforehand.

Ah, yes, the old Grue "I'm not going to race this" schtick. I don't believe it for a second.

I was doing a relay last year so I brought the bike trainer for warm up. I got a warning for not having a helmet on while riding on the trainer in grass.

 

[wraith5]

eta, wraith, you are going to love having a transition back pack. Some races have you parking a ways away from transition. I sucks to have to lug your stuff and your bike on foot and is much easier to ride from your car to transition. Weird USAT rule: if riding your gear in on your bike, you have to have your helmet on and buckled or you can receive a penalty before the race has even started (or after). I've been reading up on the Muncie HIM and they are supposed to be HUGE sticklers on the rules (not just the biggies like drafting on the bike, but little stuff like the helmet and where you place your gear in relation to your bike in transition, etc).

I'm really digging the Z-Pack and I look forward to putting it to use! I wish I was doing a race already... Since the Twin Lakes Tri is only a couple of miles from my house, I will be biking over. I did that for the trail races with Tri-man last year and it was kindof a nice warm-up. Plus I don't have to deal with parking along with 499 of my closest friends in a lot meant for about 150... Did 45 minutes on the bike trainer this morning - nothing special, just logging the active recovery day. Hopefully I'll get in a 2k swim at lunch today, then I'll do a 10 mile run tomorrow at HMP+20 (8:25) and maybe I'll get another bike ride in at some point this weekend. Heading to the Hawks v Red Wings game on Sunday (final regular season game) then all day in Wrigleyville on Monday (Cubs home opener). GOOD LUCK TO THE RACERS THIS WEEKEND!!!

 

[pigskinliquors]

FWIW: I'm loving my one day taper! I had a great pasta dinner last night, and lots of stretching before bed. Today, I've already had two breakfasts and a snack, and am already hungry for lunch. I jumped on the scale today and it had me at 168, which is down 10 lbs. from when I started training for this race, and right at my desired racing weight

I'm also not buying IK not "racing"

Thanks for the Yingfa info: FWIW they currently have free shipping and some suits on clearance!

 

[pmbrown_22]

Is Hebron, KY some kind of running hot bed? I was looking at the list of elites running in the event I am doing this weekend and a 1/2 dozen of the runners (most with what appear Russian looking names) are from there. I'm assuming its something like the Brooks/Hansons project here in MI where they house the runners to train together.

I am right around the corner from there in Florence, KY. I will have to check it out to see what it is. I have never heard of a running club in the area, but I am still fairly new at this and my networking is not very strong so there is a chance, but I thought I would have heard about it...As far as hot bed, I am not sure about that.

 

[pmbrown_22]

psl - good luck this weekend. I hope you reach all your goals. Just stay healthy so you can continue your progress.

----------

As for me, I was on the treadmill last night doing my repeats. I did 8 x 800 at 8.5 to 9.0 miles an hour. I was running out of time and did not get a cool down as I shut the gym down last night, but I am happy with the workout. Turns out, without realizing it, if i complete my running this weekend I will end up with 59.5 miles this week which is a personal best for me. Had I done the cool down i would have gotten it. Not a big deal, but I am feeling pretty good right now.

 

[wraith5]

Is Hebron, KY some kind of running hot bed? I was looking at the list of elites running in the event I am doing this weekend and a 1/2 dozen of the runners (most with what appear Russian looking names) are from there. I'm assuming its something like the Brooks/Hansons project here in MI where they house the runners to train together.

I am right around the corner from there in Florence, KY. I will have to check it out to see what it is. I have never heard of a running club in the area, but I am still fairly new at this and my networking is not very strong so there is a chance, but I thought I would have heard about it...As far as hot bed, I am not sure about that.

FLORENCE, Y'ALL !!!!! Great job on the running this week!

 

[Sand]

FWIW: I'm loving my one day taper! I had a great pasta dinner last night, and lots of stretching before bed. Today, I've already had two breakfasts and a snack, and am already hungry for lunch. I jumped on the scale today and it had me at 168, which is down 10 lbs. from when I started training for this race, and right at my desired racing weight I'm also not buying IK not "racing" Thanks for the Yingfa info: FWIW they currently have free shipping and some suits on clearance!

Just note that some of those suits are not FINRA approved (if you care). USAT is pretty much adopting the same rules. The 4902 is approved. The sizing info is right - I am a 34 waist and the XXL is listed at 32-34. It is nice and tight. No way I could go smaller.

 

[tri-man 47]

Nasty head cold Wed/Thurs. Got a mediocre swim in on Wed before it hit hard. Did some strength work last night. Feeling better today, so did an easy 4 mile run early, and heading out now for 45 minutes on the bike. Hopefully strong enough for a full throttle weekend.

PSL, 2Young - have great races this weekend!!!

 

[2Young2BBald]

FWIW: I'm loving my one day taper! I had a great pasta dinner last night, and lots of stretching before bed. Today, I've already had two breakfasts and a snack, and am already hungry for lunch. I jumped on the scale today and it had me at 168, which is down 10 lbs. from when I started training for this race, and right at my desired racing weight I'm also not buying IK not "racing" Thanks for the Yingfa info: FWIW they currently have free shipping and some suits on clearance!

I have completely screwed up my pre-race meal routine for tomorrow's 1/2. I took today off to do some "short errands" with my wife and watch the Tiger's home opener. I had a piece of peanut butter toast at about 9:00. After almost 5 ####### hours of errands, I just finished a HUGE plate of alfredo pasta lest over from last night carbo load and finished with two big handfuls of peanut M&Ms. Since I am also not racing tomorrow (really, I am not), I should be fine.On the not racing note, seriously, I wan't to go free and easy (and healthy so I can jump right back in to HIM training mode on Monday). Weather should be a chilly-good 40 degrees at the start, maybe 50 and sunny by the end.

 

[pigskinliquors]

Tri-Man: take care of that cold. Happy hour is just a few hours away, and can do wonders for how much you let things like a cold bother you. More importantly, I've really wanted to use a picture, but haven't found the most appropriate time. Hence, I'll use it now and ask you to HTFU! This might mean more than one thing

2Young: My routine will be blown as well, as I will be heading home to mow our 1.5 acres followed by weed eating the entire area as well. The Mrs. decided to throw a party tomorrow night = I need to freakin' mow.

Great news for the race though, as a cool front has come through here, and the temps at the start of the race will be a chilly 58 degrees (80% humidity), and winds at only 9 MPH (not bad at all)!

It's go time!

 

[wraith5]

Tri-Man: take care of that cold. Happy hour is just a few hours away, and can do wonders for how much you let things like a cold bother you. More importantly, I've really wanted to use a picture, but haven't found the most appropriate time. Hence, I'll use it now and ask you to HTFU! This might mean more than one thing

2Young: My routine will be blown as well, as I will be heading home to mow our 1.5 acres followed by weed eating the entire area as well. The Mrs. decided to throw a party tomorrow night = I need to freakin' mow.

Great news for the race though, as a cool front has come through here, and the temps at the start of the race will be a chilly 58 degrees (80% humidity), and winds at only 9 MPH (not bad at all)!

It's go time!

I'm OUT!! Glllllllllllllllllllll!!!

 

[tri-man 47]

Post 16000.

 

[gruecd]

Post 16000.

You must be going crazy, old man. MINE is #16,000.

 

[Sand]

Post 16000.

You must be going crazy, old man. MINE is #16,000. :(

Senility comes early for some.---I have to add a completely self-serving post here. File it under "Swim suits really DO make a difference".Tried out my race suit today. That suit is good for 4sec/100, easy. I was cruising through 100yd sets at as low as 1:10 (push off, open turns). I think off the blocks with flip turns I'm good for sub 1:00 with this thing. Set a new PR in a 500 at 6:55. The other 4 500s I did were no higher than 7:05. And it wasn't that hard. Awesome, awesome, awesome. I probably won't break it out again until my May swim. That way I'll really feel like I'm flying during the race. Nothing like a free speed boost on race day.

 

[wraith5]

Got my ### out of bed at 5:45am so I could get my run in before my boy's t-ball pictures. I forgot how nice it is to see the sun come up while I'm running. Plus all of the hard-core gruecd types are out at that hour, which makes me feel like a runner!

Goal pace was 8:25 for 10, and I ended up at 8:13s with the last 2 both sub-8. My first mile was an 8:52, so if I hadn't given away all that time I could have been even faster. Feels great to get a strong run in again!

 

[gruecd]

Got my ### out of bed at 5:45am so I could get my run in before my boy's t-ball pictures. I forgot how nice it is to see the sun come up while I'm running. Plus all of the hard-core gruecd types are out at that hour, which makes me feel like a runner!

Goal pace was 8:25 for 10, and I ended up at 8:13s with the last 2 both sub-8. My first mile was an 8:52, so if I hadn't given away all that time I could have been even faster. Feels great to get a strong run in again!

That's nice work, wraith. You definitely got the jump on me this morning, as I didn't get out for my run until almost 9:00. Knocked out a relaxed 12-miler at 7:50 pace. Last double-digit run before Boston. Super psyched for next weekend. Not sure how I'm gonna make it through another week of work. tri-man - Hope you're feeling better!

liquors - Race is today, right? Hope it goes well!

pmb - Good luck with a couple tough workouts this weekend!

 

[Workhorse]

Running a fun one this afternoon up in Athens, GA. It's a 5k plus One More Mile. Sponsored by the Terrapin Brewery with a tour/sampling post-race. Going to be fun running among all the UGA co-eds.

 

[2Young2BBald]

Martian 1/2 Marathon Race Report:

Free and Easy is not for me, but not for lack of trying. Got up a 1/2 hour later than I usually would (5:00 am) and left the house about 40 minutes later than I would have liked. Parking was a mess when we got there, but got lucky and found a parking meter that fit our small car. Had to scramble to find a gas stating that could make change for the meter. After rushing down to the start, I got in line for the porta-potties and rolled through and came out the door as they were counting down the start. No seeding times, so I literally fell in with the crowd right outside the john (with cold legs and very limited stretching).

I must have screwed up the position of my HRM in the john, so I tried to move in in to place through my shirt. End result of this was for BOTH ####### strap buttons to release and the monitor pad to drop through my shirt and on to the ground. I was lucky no one kicked it and got to it quick. Here is where the fun started as I now had to put it back on while running. It took the better part of a 1/2 mile to do so. Silver lining here, was that I ran to the right hand side which was the inside lane. Running the tangents (although by accident) picked me up almost a 10th of a mile in the first mile alone (ended up running only 13.08 for the race according to the Garmin).

The next minor hiccup happened around mile. We turned out of the wind a bit and my sunglasses began to fog and I dropped my gloves taking them off and trying to put them in my belt (forgot to mention, it was 28 a the start). Really, the rest of the race I was just cruising. I found a pace around 8:35 to be about where I was comfortable. Garmin had me at 8:33s for the whole race and I'd bet each mile's split was within 5 seconds or so of the average. I am trying to download the Garmin data, but I just bought a new laptop yesterday and I can get the darn thing to pair.

The last issue I had happened at the turn around for the back portion. I am testing things for the HIM in July and wanted to see how my body did with Hammer Gel (apple cinnamon AWESOME). The body did fine with it, the operator of the gel pack was an idiot and open about a 1/4 of it all over his hands for a sticky, nasty mess. I was about done with my running hat anyway, so I used this to clean up.

I finished strong and on the easy side at 1:51ish. My daughter(who ran the 5K) and my wife (who ran the 10K) were there waiting. While I'm a bit tired, I think I did come though OK like I wanted, so I could resume training on Monday. The hip that was sore going in, still is, but no worse for wear from what I can tell. Tonight, we are heading to one of Metro-Detroit's top rated burger joints where I'll celebrate with a Little Tony's bleu cheese burger with bacon!

Oh, and, screw free and easy. I am just not built that way.

eta, split info:

Summary 01:51:45 13.08 08:32

1 00:08:35

2 00:08:28

3 00:08:26

4 00:08:31

5 00:08:33

6 00:08:43

7 00:08:21

8 00:08:31

9 00:08:28

10 00:08:51

11 00:08:50

12 00:08:28

13 00:08:21

14 00:00:34 0.08 07:29

 

[Sand]

Summary 01:51:45 13.08 08:321 00:08:35 2 00:08:28 3 00:08:26 4 00:08:315 00:08:33 6 00:08:43 7 00:08:21 8 00:08:31 9 00:08:28 10 00:08:5111 00:08:50 12 00:08:28 13 00:08:21 14 00:00:34 0.08 07:29

Pretty darn evenly split race. Nicely done.