Ran a 10k in June (5 Viewers)

[Sand]

Sand - Good luck on the 5K this morning!

It was meh from a performance point of view. I ended up 3/85, but didn't really post a good time (22:29). I went out fast, but really dragged the last mile. 6:36, 7:20, 7:50 and then whatever was left. I just seem to keep wilting while running these days. Can't complain about the course or weather - it was pretty darn flat and the weather was nice, overcast, and breezy. Not sure why I'm having stamina issues, but I will keep at it. Maybe I just need to regain the volume for a while.

 

[El Floppo]

I'm envious of you guys getting top spots.

[old-man-rant] Back in my racing days, the closest I came was 9th overall with what is still my 1/2 Marathon PR (1:32:11?). But I was still more than 10 minutes out of the top 3 (the guy who came in 3rd was on my Tri-club... and he was ecstatic because that was the first time he had ever gotten on the 'podium'- 2:50 marathoner, 1:21 1/2). I got 12th in my age group at a brand new 1/2 IM (first year that they ran it) with an ok for me 5:14 (9th in the run with 1:40). Other than that, I was almost always way, way down the totem pohl. Oh... NYC tri, where I ran my 10k PR (38:53)- that leg was I was 14th in my age-group and finished 43rd overall (age group).

Seems like every race in the Tri-State area- no matter how small or how new- has at least a dozen people capable of tearing it up. That 1/2 IM (Musselman in upstate NY) was won with a 4:12!

oof.

Not only am I lurking, I'm reliving/re-hashing days of yore.

eta: .... [/old-man-rant]

 

[2Young2BBald]

I'm envious of you guys getting top spots.[old-man-rant] Back in my racing days, the closest I came was 9th overall with what is still my 1/2 Marathon PR (1:32:11?). But I was still more than 10 minutes out of the top 3 (the guy who came in 3rd was on my Tri-club... and he was ecstatic because that was the first time he had ever gotten on the 'podium'- 2:50 marathoner, 1:21 1/2). I got 12th in my age group at a brand new 1/2 IM (first year that they ran it) with an ok for me 5:14 (9th in the run with 1:40). Other than that, I was almost always way, way down the totem pohl. Oh... NYC tri, where I ran my 10k PR (38:53)- that leg was I was 14th in my age-group and finished 43rd overall (age group).Seems like every race in the Tri-State area- no matter how small or how new- has at least a dozen people capable of tearing it up. That 1/2 IM (Musselman in upstate NY) was won with a 4:12!oof.Not only am I lurking, I'm reliving/re-hashing days of yore.eta: .... [/old-man-rant][tough love] you can't win anything, even an age group award unless you race (time to get back in the game) [tough love]

 

[El Floppo]

I'm envious of you guys getting top spots.[old-man-rant] Back in my racing days, the closest I came was 9th overall with what is still my 1/2 Marathon PR (1:32:11?). But I was still more than 10 minutes out of the top 3 (the guy who came in 3rd was on my Tri-club... and he was ecstatic because that was the first time he had ever gotten on the 'podium'- 2:50 marathoner, 1:21 1/2). I got 12th in my age group at a brand new 1/2 IM (first year that they ran it) with an ok for me 5:14 (9th in the run with 1:40). Other than that, I was almost always way, way down the totem pohl. Oh... NYC tri, where I ran my 10k PR (38:53)- that leg was I was 14th in my age-group and finished 43rd overall (age group).Seems like every race in the Tri-State area- no matter how small or how new- has at least a dozen people capable of tearing it up. That 1/2 IM (Musselman in upstate NY) was won with a 4:12!oof.Not only am I lurking, I'm reliving/re-hashing days of yore.eta: .... [/old-man-rant][tough love] you can't win anything, even an age group award unless you race (time to get back in the game) [tough love]

[whiny-loser] I couldn't win anything when I was supah-dupah fit (for me)... so why bother .. [whiny-loser/]

 

[Sand]

I'm envious of you guys getting top spots.

It was a small race. Though, really, the advice about entering a race to garner a spot is pretty well on.

 

[gruecd]

Hey, guys. Did a small, local 10K this morning, but before I tell you my time, let me line up my excuses. It was super humid out there, I didn't get much sleep on Friday night (only 5-6 hours), and my last rest day was May 21. I ran a disappointing 41:08, which was 21 seconds slower than I ran last year, but it was a small field, so I still managed to finish #3/58 overall and 1st in my age group.

The 10K was really just an afterthought event done in conjunction with the Green Bay Triathlon. I'm not sure that I ever want to do one, but I sure like watching those things!

 

[2Young2BBald]

Hey, guys. Did a small, local 10K this morning, but before I tell you my time, let me line up my excuses. It was super humid out there, I didn't get much sleep on Friday night (only 5-6 hours), and my last rest day was May 21. I ran a disappointing 41:08, which was 21 seconds slower than I ran last year, but it was a small field, so I still managed to finish #3/58 overall and 1st in my age group.

The 10K was really just an afterthought event done in conjunction with the Green Bay Triathlon. I'm not sure that I ever want to do one, but I sure like watching those things!

Womens tri gear >>>>>>>>>>Womens running gear. It does make things fun. Nice race, even if it wasn't up to your standards and plenty of _________________________

Miserable weather here this morning after last night's severe storms, cold and spitting rain. If I hadn't set a training time to meet someone, I think I would have packed it in. Instead, HTFU'd and got in a brick with a 40 mile ride & a 7 mile run. Making it more difficult than it should have been was the fact that I spent about 5 hours yesterday sanding and power washing my deck. My neck and back were KILLING ME this morning and really aren't feeling all that great right now.

 

[SFBayDuck]

15 miles on trail today, ended up shuffling/hiking much of the first 5 miles and the associated 1365' of climbing, and then had a good run for the next 10 of flat and downhill. It was hot, pushing 80 by the time I was done, definitely not acclimated to that yet. Sports drink and Endurolytes were definitely my friends today. My foot/heel pain was there the final 5 miles or so, but manageable.

Need to pick out and sign up for a race still.......

 

[Sand]

Miserable weather here this morning after last night's severe storms, cold and spitting rain. If I hadn't set a training time to meet someone, I think I would have packed it in. Instead, HTFU'd and got in a brick with a 40 mile ride & a 7 mile run. Making it more difficult than it should have been was the fact that I spent about 5 hours yesterday sanding and power washing my deck. My neck and back were KILLING ME this morning and really aren't feeling all that great right now.

That's a killer day! I did a 20 mile ride and am pretty wiped. No run. I seem to bury myself on solo rides. My HR was ~165 the whole way.On another subject, here is a great

to watch. 10k swim comes down to a sprint - those guys are hauling ###.

 

[BassNBrew]

Hey, guys. Did a small, local 10K this morning, but before I tell you my time, let me line up my excuses. It was super humid out there, I didn't get much sleep on Friday night (only 5-6 hours), and my last rest day was May 21. I ran a disappointing 41:08, which was 21 seconds slower than I ran last year, but it was a small field, so I still managed to finish #3/58 overall and 1st in my age group.

The 10K was really just an afterthought event done in conjunction with the Green Bay Triathlon. I'm not sure that I ever want to do one, but I sure like watching those things!

Congrats on the podium gru.

 

[The_Man]

Not a great weekend.

Saturday, tried to do 7 miles on my tough hill course at my 7:30 goal race pace. Did 5 and then cracked like an egg. Walked up the big 0.75-mile hill, then trotted home with an 8:00 mile.

Yesterday, cut my 13-mile long run off after 10. In my defense, it was 80 degrees both days (at 8 a.m.) with 80 percent humidity. But still disappointing.

Worst of all, my heels and achilles are really hurting and I feel like I strained one of my calves -- probably by altering my stride to protect my heel. Got a new pair of shoes over the weekend, which should help. But am feeling a little banged up right now.

 

[pmbrown_22]

No much for me to report. I slacked last week big time. I needed the rest though as I did not get much sleep and my body was feeling it. I ran on Saturday. I did 8 miles and it was a so-so run. We had a family event that lasted until Sunday afternoon so I did not run yesterday even though the weather has turned perfect around here.

I happened to be in the country were the Bourbon Chase is held. It is beautiful country down there and it will be a great run next year. I am sure we will run through the area that I was in. Wraith, I was in Danville. Not sure if that is were your family is located at.

_______________

Got up this morning to do 6 miles and it was right at 60 degrees this morning. I had to do a double take because it has not been that low in some time. It was a great run. Everything felt great. I am going back out around 10 or so and doing another 4 as a recovery. I think the weather will stick for the next couple of days so I may have some more good runs to look forward too.

 

[tri-man 47]

Back in town after five days in Orlando (and a side trip to enjoyable St. Pete's). I was able to get in three consecutive and productive days of swimming (50, 60, and 60 minutes). The first swim was at the conference resort. I had gotten a room key from a co-worker staying there in case they asked (I stayed at an off-site resort with my daughter), but they were going so far as to check room names/numbers, and I didn't have his room number. A security guard happened to be there at the pool entrance (think Wambosi from the first Bourne movie), so it took some quick talking to get into the pool. The second two swims were at our resort's pool - turns out they have a tiled lap lane in the bottom of one of the four pools, and it was exactly 37 1/2 yards. That allowed me to do five timed 1/4-miles the last day (at or under 9:00 each). So I feel like I got myself back into my swimming groove. I can now just do some focused, but not intense, workouts over the next two weeks. Did a solid 75 minutes biking today - sets of 5 minutes firm w/higher gear; 3 minutes easy spin.

Congrats to those that won hardware!

 

[wraith5]

Congrats to gruecd on your race (tho I'm kinda picturing Kramer in his karate class on this one, buddy...) 2Y - very nice brick - well done! To answer your question from Friday, I did practice transition 2 on my brick. I have speed laces on both pairs of shoes (yes, my bike shoes have laces) so I'm pretty sure it was about a minute for me to open the garage door, park the bike against the wall, change shoes and lose my helmet (my "auto-pause" setting on my Garmin was turned on, so I'm not exactly sure of the time). Unfortunately, it's not T2 that I'm at all worried about... it's T1.

Not a great weekend.Saturday, tried to do 7 miles on my tough hill course at my 7:30 goal race pace. Did 5 and then cracked like an egg. Walked up the big 0.75-mile hill, then trotted home with an 8:00 mile. Yesterday, cut my 13-mile long run off after 10. In my defense, it was 80 degrees both days (at 8 a.m.) with 80 percent humidity. But still disappointing.Worst of all, my heels and achilles are really hurting and I feel like I strained one of my calves -- probably by altering my stride to protect my heel. Got a new pair of shoes over the weekend, which should help. But am feeling a little banged up right now.

I feel your pain, brother. Litterally on the achilles issues. I took Saturday off as planned, then went out for a 13 miler at "half-marathon pace + 30 seconds" (8:16s) per the schedule yesterday morning. It was in the mid-60s and humid at the start (down to 65% humidity at the end) with a very nice, cool breeze blowing. Did 1:49:01 for 13.1 miles, an 8:19 pace. It was a little slower than my 16 miler on 5/15, but my HR was WAY higher (168 ave v. 160). So at least I know I was working hard for almost making my pace goal. I wore an older pair of running shoes and I think it was a mistake. All kinds of aches/pains going on in my legs (quads, hammys, and achilles) and hips. I rotate 3 pairs and clearly left this one in for too long. Even my ankles are acting up now. On a swimming-related note, the indoor lap pool I was using jacked the non-resident fee from $4.50 to $7.50, so I've swam my last lap there. Luckily the park district pools will all be open during the day starting next week, so i just need to struggle through this week and I'll be good for the rest of the summer.

 

[gruecd]

Congrats to gruecd on your race (tho I'm kinda picturing Kramer in his karate class on this one, buddy...)

Never saw that one.

 

[2Young2BBald]

Congrats to gruecd on your race (tho I'm kinda picturing Kramer in his karate class on this one, buddy...)

2Y - very nice brick - well done!

To answer your question from Friday, I did practice transition 2 on my brick. I have speed laces on both pairs of shoes (yes, my bike shoes have laces) so I'm pretty sure it was about a minute for me to open the garage door, park the bike against the wall, change shoes and lose my helmet (my "auto-pause" setting on my Garmin was turned on, so I'm not exactly sure of the time).

Unfortunately, it's not T2 that I'm at all worried about... it's T1.

Not a great weekend.

Saturday, tried to do 7 miles on my tough hill course at my 7:30 goal race pace. Did 5 and then cracked like an egg. Walked up the big 0.75-mile hill, then trotted home with an 8:00 mile.

Yesterday, cut my 13-mile long run off after 10. In my defense, it was 80 degrees both days (at 8 a.m.) with 80 percent humidity. But still disappointing.

Worst of all, my heels and achilles are really hurting and I feel like I strained one of my calves -- probably by altering my stride to protect my heel. Got a new pair of shoes over the weekend, which should help. But am feeling a little banged up right now.

I feel your pain, brother. Litterally on the achilles issues. I took Saturday off as planned, then went out for a 13 miler at "half-marathon pace + 30 seconds" (8:16s) per the schedule yesterday morning. It was in the mid-60s and humid at the start (down to 65% humidity at the end) with a very nice, cool breeze blowing. Did 1:49:01 for 13.1 miles, an 8:19 pace. It was a little slower than my 16 miler on 5/15, but my HR was WAY higher (168 ave v. 160). So at least I know I was working hard for almost making my pace goal.

I wore an older pair of running shoes and I think it was a mistake. All kinds of aches/pains going on in my legs (quads, hammys, and achilles) and hips. I rotate 3 pairs and clearly left this one in for too long. Even my ankles are acting up now.

On a swimming-related note, the indoor lap pool I was using jacked the non-resident fee from $4.50 to $7.50, so I've swam my last lap there. Luckily the park district pools will all be open during the day starting next week, so i just need to struggle through this week and I'll be good for the rest of the summer.

OR, find some open water to swim in! Yes, you'll look like a dork swimming back and forth along the outer edge of some swim area at a local lake (with or without wetsuit). Trust me, I've been this dork. But, you'll also gain valuable feel for open water for your triathlon.

 

[gruecd]

Congrats to gruecd on your race (tho I'm kinda picturing Kramer in his karate class on this one, buddy...)

Never saw that one.

Ah, you're insinuating that I had inferior competition. ###.

 

[wraith5]

Congrats to gruecd on your race (tho I'm kinda picturing Kramer in his karate class on this one, buddy...)

Never saw that one.

Ah, you're insinuating that I had inferior competition. ###.

 

[Sand]

Back in town after five days in Orlando (and a side trip to enjoyable St. Pete's). I was able to get in three consecutive and productive days of swimming (50, 60, and 60 minutes). The first swim was at the conference resort. I had gotten a room key from a co-worker staying there in case they asked (I stayed at an off-site resort with my daughter), but they were going so far as to check room names/numbers, and I didn't have his room number. A security guard happened to be there at the pool entrance (think Wambosi from the first Bourne movie), so it took some quick talking to get into the pool. The second two swims were at our resort's pool - turns out they have a tiled lap lane in the bottom of one of the four pools, and it was exactly 37 1/2 yards. That allowed me to do five timed 1/4-miles the last day (at or under 9:00 each). So I feel like I got myself back into my swimming groove. I can now just do some focused, but not intense, workouts over the next two weeks. Did a solid 75 minutes biking today - sets of 5 minutes firm w/higher gear; 3 minutes easy spin.

Congrats to those that won hardware!

I won a pair of socks! (I chose the prizes, so I'm actually quite happy with them).Anyway, perhaps it is buried in the mists of this thread, but for anyone going to Orlando from now on you really need to get out and do Lucky's Lake Swim. I had no idea you were going or I would have mentioned it again. It is free and the guy is super nice (and really, really fast!). I did 2000 while I was there, but could have easily stayed out and done more. You get to sign his wall and get a patch and bumper sticker.

And it is so much better than swimming in that concrete box.

 

[tri-man 47]

Anyway, perhaps it is buried in the mists of this thread, but for anyone going to Orlando from now on you really need to get out and do Lucky's Lake Swim. I had no idea you were going or I would have mentioned it again. It is free and the guy is super nice (and really, really fast!). I did 2000 while I was there, but could have easily stayed out and done more. You get to sign his wall and get a patch and bumper sticker.

And it is so much better than swimming in that concrete box.

Ah ... my loss! That would have been fun. At least I had the very large resort pool pretty much to myself (one other lap swimmer was nearby for part of my swims), and the extra length over a standard pool felt like something of a luxury ...and it was outdoors.

 

[pigskinliquors]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon. While I don't have time to read what's gone on in here I'll just say great job training and racing everyone! You guys rock!

I do need to spend some money really quickly = can anyone just tell me what wet-suit I should buy for my HIM training and race?

 

[wraith5]

Anyway, perhaps it is buried in the mists of this thread, but for anyone going to Orlando from now on you really need to get out and do Lucky's Lake Swim. I had no idea you were going or I would have mentioned it again. It is free and the guy is super nice (and really, really fast!). I did 2000 while I was there, but could have easily stayed out and done more. You get to sign his wall and get a patch and bumper sticker.

And it is so much better than swimming in that concrete box.

Ah ... my loss! That would have been fun. At least I had the very large resort pool pretty much to myself (one other lap swimmer was nearby for part of my swims), and the extra length over a standard pool felt like something of a luxury ...and it was outdoors.

Are there alligators in the Lake? There have been in the past and there may be some now. It would be unusual to have a large one over 5 feet, but alligators migrate and you just never know. There are also snakes, turtles, fish etc.... When you do an open water swim you enter the food chain.

 

[Sand]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon. While I don't have time to read what's gone on in here I'll just say great job training and racing everyone! You guys rock! I do need to spend some money really quickly = can anyone just tell me what wet-suit I should buy for my HIM training and race?

Is this the tri version of drinking yourself into a stupor?I don't know much about wetsuits, other than De Soto is the top of the food chain (maybe with Zoot?). Xterra seems to be high on the bang/buck scale.

 

[2Young2BBald]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon. While I don't have time to read what's gone on in here I'll just say great job training and racing everyone! You guys rock! I do need to spend some money really quickly = can anyone just tell me what wet-suit I should buy for my HIM training and race?

For the sake of the speed you requested, I won't be checking for typos. Wait, I never check for typos. Here is my take:Just tried a full suit a couple of weeks ago and really disliked the full arms. I may have been faster, but it made me feel slow and claustrophobic. For the 2 Olys I've done, I did one in a full farmer john weekend before last and one in a shorty John. Depending on the water the temp, I'd go with a farmer John. With the full, I was able to wear the 2XUs underneath and had zero issues with them coming down with suit at T1. My full suit is a Promotion and is very buoyant in the legs to position them for easy pull. The shorty is a cheap Pro-Sport and I like it as a nice security blanket, but it is not as buoyant as the full. For my 1/2 IM in July I am thinking if the water temps are below about 75 I'll wear the full, above and up to legal limit I'll go with the shorty. I have an Oly on Sunday. The temps are going to be near 90, but the Detroit River should still be in the mid 70s. I am going with the full john.As for brands, you get what you pay for from everything I've read. You can get a full Xterra John for around $100. The guy I trained with on Sunday bought one and saw huge results the first time he swam in one. But, he is a 20+ year triathlete and has never wore a suit. I eBayed the ProMotion suit. It retailed for $400+, got it for just over $100 as I recall. When you compare this to the Xterra, the only real distance is the mills (thickness & buoyancy) in the legs and the seams appear to be stitched stronger.Hope this help & sorry for the ##### drama that is going on.

 

[wraith5]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon. While I don't have time to read what's gone on in here I'll just say great job training and racing everyone! You guys rock! I do need to spend some money really quickly = can anyone just tell me what wet-suit I should buy for my HIM training and race?

Friday threads are only fun if they don't impact people I know.Hang in there, GB.

 

[El Floppo]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon. While I don't have time to read what's gone on in here I'll just say great job training and racing everyone! You guys rock! I do need to spend some money really quickly = can anyone just tell me what wet-suit I should buy for my HIM training and race?

Hug?I got nothing.... but hugs.

 

[2Young2BBald]

Rail, I received an email from Copper Mountain Resort with some info on the race weekend up there. In case you didn't get it, here you go:

Copper Mountain 10K & 1/2 Marathon June 2010

In This Issue

3 Ring Weekend

Runners, are you ready for this?!

The perfect weekend has arrived - fun, food, and festivals!!

Copper Mountain is THE place to be for the 4th of July weekend! Get excited for 2 days filled with running races, fireworks, BBQs, live concerts, and more kids activities than they can handle.

Endurance Sports is pleased to announce our partnership with 3 Ring Weekend & Village at Copper for the 4th of July weekend! Join us on JULY 3rd for the Copper Mountain 10K trail run and JULY 4th for the Copper Mountain Half Marathon....got altitude??

Official Site for the Copper Mountain Running Events!

www.CopperHalf.com

3 Ring Weekend

Get all the information you need!

A FREE family event at Copper Mountain Resort featuring live music, conscious carnival, kid-powered parade, fireworks and interactive activities designed to educate and entertain. Past acts include Rusted Root, Village People, KC and the Sunshine Band and Justin Roberts and the Not Ready for Naptime Players.

Be sure to check out the Copper Half and 10K race time lines here!

Some of Copper's Summer Activities Include:

• Quad Power Jump

• Mini Golf

• Bumper Boats

• Paddle Boats

• Go-karts

• Climbing Wall

• Croquet

• Bocce Ball

• Geocaching

All lodging arrangements can be made at 3 Ring Weekends official site!!

See you for the exciting weekend!

If you have any additional questions regarding the Copper Mountain Races or the 3 Ring Weekend please feel free to contact us at anytime!

Erika Gleason

Erika@EnduranceEventMarketing.com

www.EnduranceEventMarketing.com

~~~~~~~~~~~~

1782 Primrose Pl

Erie, Colorado 80516

Endurance Sports Marketing

 

[FUBAR]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon. While I don't have time to read what's gone on in here I'll just say great job training and racing everyone! You guys rock! I do need to spend some money really quickly = can anyone just tell me what wet-suit I should buy for my HIM training and race?

Is this the tri version of drinking yourself into a stupor?I don't know much about wetsuits, other than De Soto is the top of the food chain (maybe with Zoot?). Xterra seems to be high on the bang/buck scale.

I bought the Xterra Volt sleeveless and am very happy with it. For $99 I doubt the value could be beat unless you find a better sale on the suit. Did the Kansas HIM with it yesterday and dropped 7 minutes from last October in the swim, despite not swimming for the last 2 months. With training I probably would have been 10 minutes or more faster. Overall the Kansas HIM was an awesome experience, well organized, the bike course was hilly which I like while the run course had just 2 good hills. The bike was one loop around the countryside near Lawrence while the run was 2 loops around the campsite. Good support and I finished 25 minutes faster than the Atomic Man.

 

[2Young2BBald]

Overall the Kansas HIM was an awesome experience, well organized, the bike course was hilly which I like while the run course had just 2 good hills. The bike was one loop around the countryside near Lawrence while the run was 2 loops around the campsite. Good support and I finished 25 minutes faster than the Atomic Man.

Congrats & more please. Soaking up as much information as I can for my 1st HIM in July. Could you please detail each leg and transitions a bit more and what you ate & drank, gear used for timing, heart rate, etc and anything else? I am a psycho for planning and would love to know how you attack these.

 

[FUBAR]

Overall the Kansas HIM was an awesome experience, well organized, the bike course was hilly which I like while the run course had just 2 good hills. The bike was one loop around the countryside near Lawrence while the run was 2 loops around the campsite. Good support and I finished 25 minutes faster than the Atomic Man.

Congrats & more please. Soaking up as much information as I can for my 1st HIM in July. Could you please detail each leg and transitions a bit more and what you ate & drank, gear used for timing, heart rate, etc and anything else? I am a psycho for planning and would love to know how you attack these.

I'll try to remember to come back with more detail, but for now suffice it to say nutrition is the key. I ate something, powerbar, gu, gels, powershot, etc. every 15 minutes on the bike and drank a good amount of gatorade. I didn't eat as much on the run but drank gatorade at every stop, also dumped water on myself as it was pretty hot. Youngest son is in the bath, but I'll try to remember to come back later tonight.

 

[tri-man 47]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon. While I don't have time to read what's gone on in here I'll just say great job training and racing everyone! You guys rock! I do need to spend some money really quickly = can anyone just tell me what wet-suit I should buy for my HIM training and race?

Friday threads are only fun if they don't impact people I know.Hang in there, GB.

Agreed on both counts. Wetsuit: I'm very happy with my full-leg, sleeveless Quintana Roo.

 

[El Floppo]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon. While I don't have time to read what's gone on in here I'll just say great job training and racing everyone! You guys rock! I do need to spend some money really quickly = can anyone just tell me what wet-suit I should buy for my HIM training and race?

Friday threads are only fun if they don't impact people I know.Hang in there, GB.

Agreed on both counts. Wetsuit: I'm very happy with my full-leg, sleeveless Quintana Roo.

I've got a sleeved and sleeveless Orca. No complaints, but I have no basis for comparison.

 

[El Floppo]

Overall the Kansas HIM was an awesome experience, well organized, the bike course was hilly which I like while the run course had just 2 good hills. The bike was one loop around the countryside near Lawrence while the run was 2 loops around the campsite. Good support and I finished 25 minutes faster than the Atomic Man.

Congrats & more please. Soaking up as much information as I can for my 1st HIM in July. Could you please detail each leg and transitions a bit more and what you ate & drank, gear used for timing, heart rate, etc and anything else? I am a psycho for planning and would love to know how you attack these.

Dude... why do you need HR? Just something else to carry around with you or think about. Just use your regualar watch and ride/run fast.I've said this all a few times, and things are getting fuzzy the longer I'm away from racing... but for nutrition, learning and memorizing (as well as you can) the bike course is the key (at least it was for me). You're going to want to find flat stretches on the course, ideally somewhere more than 15 minutes outside of T1; those are your buffet lines. Take in calories and electrolytes as needed while taking in continuous water throughout- avoid eating in the hilly sections and less than 20-30 minutes outside of T2. I kept 3 or 4 gels (Crank E-Gels for the max electrolytes- heavy sweater) taped to my stem, 2 bottles on the bike premixed and iced with my own race coctail (Accelerade, Carbo-Pro, I'm forgetting...) and water in my aero-cup (inbetween the bars) plus Lavasalts in a tic-tac box (although I'm sure there specially made salt dispensers by now) and a Clif bar pre-unwrapped in my bento box). I'd keep working down the cocktail throughout, followed by water- I'd pick up water bottles on the course and dump into the cup. I'd take a gel every 30-40 minutes and maybe some of the Clif bar if I was tired of the gel or felt like I needed it. My bike was always 2:40 to 2:45, so it got easy to break the race down into :15, :30, :45 minute increments for nutrition. I'd keep taking water over the last 30 minutes and try to splash my face to rinse the caked up salt off (I'd end up looking like Elizabeth 1 in some of the hotter races).T2 all about getting the bike gear off and the running gear on. My last race I ended up running out with bike gloves on... funny... I hardly ever raced with bike gloves, not sure why I decided to there.For the run I'd either run with a fuel-belt (not optimal since you're carrying around a couple of extra pounds of fluids) or find out what was on the race course and train with it. I'd always take a salt at :45. I'd carry a gel or two with me, but I don't think I ever ate them on the run... mebbe a couple of times. Enough water to feel hydrated, splashing on the face, back of neck and pits if it's warm.Do whatever you've been doing in training.

 

[wraith5]

sleeveless Orca S3 (5mm), $159

sleeveless Xterra Volt (3mm / 2mm), $99

hmmmmm...

 

[2Young2BBald]

Overall the Kansas HIM was an awesome experience, well organized, the bike course was hilly which I like while the run course had just 2 good hills. The bike was one loop around the countryside near Lawrence while the run was 2 loops around the campsite. Good support and I finished 25 minutes faster than the Atomic Man.

Congrats & more please. Soaking up as much information as I can for my 1st HIM in July. Could you please detail each leg and transitions a bit more and what you ate & drank, gear used for timing, heart rate, etc and anything else? I am a psycho for planning and would love to know how you attack these.

Dude... why do you need HR? Just something else to carry around with you or think about. Just use your regualar watch and ride/run fast.I've said this all a few times, and things are getting fuzzy the longer I'm away from racing... but for nutrition, learning and memorizing (as well as you can) the bike course is the key (at least it was for me). You're going to want to find flat stretches on the course, ideally somewhere more than 15 minutes outside of T1; those are your buffet lines. Take in calories and electrolytes as needed while taking in continuous water throughout- avoid eating in the hilly sections and less than 20-30 minutes outside of T2. I kept 3 or 4 gels (Crank E-Gels for the max electrolytes- heavy sweater) taped to my stem, 2 bottles on the bike premixed and iced with my own race coctail (Accelerade, Carbo-Pro, I'm forgetting...) and water in my aero-cup (inbetween the bars) plus Lavasalts in a tic-tac box (although I'm sure there specially made salt dispensers by now) and a Clif bar pre-unwrapped in my bento box). I'd keep working down the cocktail throughout, followed by water- I'd pick up water bottles on the course and dump into the cup. I'd take a gel every 30-40 minutes and maybe some of the Clif bar if I was tired of the gel or felt like I needed it. My bike was always 2:40 to 2:45, so it got easy to break the race down into :15, :30, :45 minute increments for nutrition. I'd keep taking water over the last 30 minutes and try to splash my face to rinse the caked up salt off (I'd end up looking like Elizabeth 1 in some of the hotter races).T2 all about getting the bike gear off and the running gear on. My last race I ended up running out with bike gloves on... funny... I hardly ever raced with bike gloves, not sure why I decided to there.For the run I'd either run with a fuel-belt (not optimal since you're carrying around a couple of extra pounds of fluids) or find out what was on the race course and train with it. I'd always take a salt at :45. I'd carry a gel or two with me, but I don't think I ever ate them on the run... mebbe a couple of times. Enough water to feel hydrated, splashing on the face, back of neck and pits if it's warm.Do whatever you've been doing in training.

No worries about the HR thingy, I have the Garmin 310XT that gives me everything and more in one piece on the wrist. I have been experimenting a ton with nutrition during long training and the Oly I did a few weeks back and will do this weekend. As of now, the plan for the HIM is to have my aero drink bottle filled with HEED, one bottle in the cage for Pink Sea salt & lemon water & a second for just water. I'll have 3 Hammer Gels & I Gu Chomp in the bento box. An update from the race website states they will have green Gatoraide on the bike course and flat Coke on the run course with no talk of water (which I am sure is just assumed and not listed). I hate running with a fuel belt, but may have to depending on how they do the stops. They Oly this Sunday should be another good test. Temps are supposed to touch 90 and it is going to be humid. Thanks for the info, again. I am taking note and continuing to refine the plan.

 

[pmbrown_22]

Had a great run this morning. I was up at 4:30 and it was again in the low 60's for my run. I did 9 miles in total, but I am trying to duplicate next week as best I can as that is the start week for my next training cycle. So that meant that I did 2.5 miles at 7:42 pace, then 4 tempo miles at around 7:00 pace, then 2.5 miles at around 8:00 pace. I was hoping to have enough in the tank to make the last 2.5 at the 7:42 pace, but I did not have enough left over. This was a challenging run, but now that I have done it, I am pretty pumped to get started next week. It seems like the challenge that I am looking for.

 

[IvanKaramazov]

Hey all! I lot of #### has gone on in my life in the past month plus, which will most likely be featured in a Friday thread coming to a theater near you soon.

_____________Going out for a mid-paced 7 in a few minutes.

 

[The_Man]

Well, after 9 consecutive weeks of running 5 days per week without missing a scheduled workout, I stayed in bed this morning.

I'm hoping that taking off two days in a row will help me get past the aches and pains that have mounted up over the last few weeks.

 

[gruecd]

Hey, guys. Started off the first week of Pfitz yesterday with 9 miles at 7:42 pace. Probably a little too fast for a GA run, but what's done is done. I was supposed to include 4 miles at tempo, but I figured I got plenty of speedwork with the 10K on Sunday.

Leaving early tomorrow morning for a 2-day conference in Washington, D.C., so I'm planning a nice 10-mile "sightseeing" run tomorrow afternoon. Might also try to squeeze in a run later this afternoon if I can make time.

One quick thought regarding pacing. A friend of mine who's a sub-3 marathoner shared her training paces from last summer when she ran a 2:57 in Chicago (6:46 pace). She did most of her GA, MLR, and LR in the 8-8:30 range, tempo runs in the 6:20-6:25 range, and recovery runs in the 9-9:30 range. She pretty much skipped the 7s entirely. I just found that really interesting, and it's probably something that I'm going to try to emulate in my training for this fall.

Hope you all have a great day!

 

[FUBAR]

Overall the Kansas HIM was an awesome experience, well organized, the bike course was hilly which I like while the run course had just 2 good hills. The bike was one loop around the countryside near Lawrence while the run was 2 loops around the campsite. Good support and I finished 25 minutes faster than the Atomic Man.

Congrats & more please. Soaking up as much information as I can for my 1st HIM in July. Could you please detail each leg and transitions a bit more and what you ate & drank, gear used for timing, heart rate, etc and anything else? I am a psycho for planning and would love to know how you attack these.

I'll try to remember to come back with more detail, but for now suffice it to say nutrition is the key. I ate something, powerbar, gu, gels, powershot, etc. every 15 minutes on the bike and drank a good amount of gatorade. I didn't eat as much on the run but drank gatorade at every stop, also dumped water on myself as it was pretty hot. Youngest son is in the bath, but I'll try to remember to come back later tonight.

In the style borrowed from begginnertriathlete.com, Day before: Ate breakfast at Panera (bagel and a breakfast sandwich), lunch at Jason's Deli (nutty salad with fruit), dinner at Free State (linguine lemonada and Buffalo Stew), with a couple beers, basically carb-loaded.

Morning of: woke up and ate a peanut butter and jelly sandwich and a banana, drank a cup of coffee like I always do. Ate another banana 30 minutes before the start.

Swim

Obviously didn't eat on the swim, the speed suit helped a lot here, made it easier and faster. Only problem I had was staying straight, I found myself going to the left a lot but readjusted by doing breaststroke for 15-20 yards at a time. I think the only way to improve this is to do more tris or open water swimming.

T1

Ate a granola bar while taking off the speedsuit and prepping for the ride, make sure you know where your stuff is automatically, you don't want to be floundering around here. They provided us a bag to put goggles, suit, whatever else in and they took it up to t2 for us at the end of the race pretty nice but it added a minute or so to put everything together.

Bike

I won't blame the bike for me being slow but it's a 15 year old aluminum Trek and at least 5 different people came up to me saying something like "wow, that's a dinosaur, can't believe you're doing a HIM with that!". Maintained a 18mph average, not great but considering how little we rode this spring due to rain, not bad either. Nice hilly course, despite what people think, eastern Kansas is not flat.

Took my first food at around 15 minutes in, 2 power shots. Every 15-20 minutes after that I ate something else, IIRC it went something like :15 2 shots, :35 gel, :55 2 shots, 1:10 1/2 powerbar, 1:30 2 shots, 1:50 gel, 2:15 gel, 2:50 gel. Finished just over 3, didn't feel like I needed the last gel but I figured 13.1 is still a lot to run. Drank 2 water bottles with salt and 2 gatorades.

There was an oil spill on the highway near mile 30. We had a mandatory dismount to ensure our safety.

Around mile 47 my back water bottle holder fell apart, the top screw came out so I kept hitting my pump (attached on the left side of the holder) until I removed it and tried to fasten it to my bag where I keep my gels on top of my bike, not a perfect fit so it was somewhat cumbersome. I just didn't want to toss it in case I got a flat.

T2

Different site than T1, make sure you know exactly where you're going. Seems obvious but the guy in front of me missed his rack and his number was on the opposite end of the other rack, took him extra time and I never saw him again. Pretty smooth for me, ate another granola bar here and finished the last gatorade I had on the bike. I can always improve my transitions, I tend to take my time here.

Run

First two miles after a ride usually feel awesome, no different today. I looked down at my watch when I passed the 2 mile mark and saw I was maintaining a 7:30 pace, a little faster than I wanted to. Felt good until mile 5 despite the good hill at mile 3. From 5-8 I felt overheated and slowed down. Dumped water on my head, put ice on my chest, used the sponges, drank gatorade and got through it. Miles 8-13.1 felt better, maintained around a 9:00 pace which I felt pretty good about.

After the race I went almost immediately to the ice bath which was awesome, then got food and waited in line for a massage. 90 minutes in line for a 10 minute massage but met some great people and Chrissie Wellington came by, the ladies we were with went crazy. She seems to be a great person and is obviously a great athlete.

Do whatever you've been doing in training.

Change that to train how you expect to race, but I agree with your point. Don't try anything new on race day.

 

[2Young2BBald]

Overall the Kansas HIM was an awesome experience, well organized, the bike course was hilly which I like while the run course had just 2 good hills. The bike was one loop around the countryside near Lawrence while the run was 2 loops around the campsite. Good support and I finished 25 minutes faster than the Atomic Man.

Congrats & more please. Soaking up as much information as I can for my 1st HIM in July. Could you please detail each leg and transitions a bit more and what you ate & drank, gear used for timing, heart rate, etc and anything else? I am a psycho for planning and would love to know how you attack these.

I'll try to remember to come back with more detail, but for now suffice it to say nutrition is the key. I ate something, powerbar, gu, gels, powershot, etc. every 15 minutes on the bike and drank a good amount of gatorade. I didn't eat as much on the run but drank gatorade at every stop, also dumped water on myself as it was pretty hot. Youngest son is in the bath, but I'll try to remember to come back later tonight.

In the style borrowed from begginnertriathlete.com, Day before: Ate breakfast at Panera (bagel and a breakfast sandwich), lunch at Jason's Deli (nutty salad with fruit), dinner at Free State (linguine lemonada and Buffalo Stew), with a couple beers, basically carb-loaded.

Morning of: woke up and ate a peanut butter and jelly sandwich and a banana, drank a cup of coffee like I always do. Ate another banana 30 minutes before the start.

Swim

Obviously didn't eat on the swim, the speed suit helped a lot here, made it easier and faster. Only problem I had was staying straight, I found myself going to the left a lot but readjusted by doing breaststroke for 15-20 yards at a time. I think the only way to improve this is to do more tris or open water swimming.

T1

Ate a granola bar while taking off the speedsuit and prepping for the ride, make sure you know where your stuff is automatically, you don't want to be floundering around here. They provided us a bag to put goggles, suit, whatever else in and they took it up to t2 for us at the end of the race pretty nice but it added a minute or so to put everything together.

Bike

I won't blame the bike for me being slow but it's a 15 year old aluminum Trek and at least 5 different people came up to me saying something like "wow, that's a dinosaur, can't believe you're doing a HIM with that!". Maintained a 18mph average, not great but considering how little we rode this spring due to rain, not bad either. Nice hilly course, despite what people think, eastern Kansas is not flat.

Took my first food at around 15 minutes in, 2 power shots. Every 15-20 minutes after that I ate something else, IIRC it went something like :15 2 shots, :35 gel, :55 2 shots, 1:10 1/2 powerbar, 1:30 2 shots, 1:50 gel, 2:15 gel, 2:50 gel. Finished just over 3, didn't feel like I needed the last gel but I figured 13.1 is still a lot to run. Drank 2 water bottles with salt and 2 gatorades.

There was an oil spill on the highway near mile 30. We had a mandatory dismount to ensure our safety.

Around mile 47 my back water bottle holder fell apart, the top screw came out so I kept hitting my pump (attached on the left side of the holder) until I removed it and tried to fasten it to my bag where I keep my gels on top of my bike, not a perfect fit so it was somewhat cumbersome. I just didn't want to toss it in case I got a flat.

T2

Different site than T1, make sure you know exactly where you're going. Seems obvious but the guy in front of me missed his rack and his number was on the opposite end of the other rack, took him extra time and I never saw him again. Pretty smooth for me, ate another granola bar here and finished the last gatorade I had on the bike. I can always improve my transitions, I tend to take my time here.

Run

First two miles after a ride usually feel awesome, no different today. I looked down at my watch when I passed the 2 mile mark and saw I was maintaining a 7:30 pace, a little faster than I wanted to. Felt good until mile 5 despite the good hill at mile 3. From 5-8 I felt overheated and slowed down. Dumped water on my head, put ice on my chest, used the sponges, drank gatorade and got through it. Miles 8-13.1 felt better, maintained around a 9:00 pace which I felt pretty good about.

After the race I went almost immediately to the ice bath which was awesome, then got food and waited in line for a massage. 90 minutes in line for a 10 minute massage but met some great people and Chrissie Wellington came by, the ladies we were with went crazy. She seems to be a great person and is obviously a great athlete.

Do whatever you've been doing in training.

Change that to train how you expect to race, but I agree with your point. Don't try anything new on race day.

Sorry to be so damn needy, but one more question. Having done one before, it seems liked you trained according to your gut, versus a specific training schedule. Could you give me an idea of what your peak training days &/or weeks were like? I am in the middle of some big weeks of training (2 "training" Olys and a big brick this past weekend) and want a reality check I suppose.Great read on your race. I am VERY MUCH looking forward to doing one of my own in July!

 

[Sand]

No worries about the HR thingy, I have the Garmin 310XT that gives me everything and more in one piece on the wrist. I have been experimenting a ton with nutrition during long training and the Oly I did a few weeks back and will do this weekend. As of now, the plan for the HIM is to have my aero drink bottle filled with HEED, one bottle in the cage for Pink Sea salt & lemon water & a second for just water. I'll have 3 Hammer Gels & I Gu Chomp in the bento box. An update from the race website states they will have green Gatoraide on the bike course and flat Coke on the run course with no talk of water (which I am sure is just assumed and not listed). I hate running with a fuel belt, but may have to depending on how they do the stops. They Oly this Sunday should be another good test. Temps are supposed to touch 90 and it is going to be humid. Thanks for the info, again. I am taking note and continuing to refine the plan.

A lot of folks like flat coke for the run. Seems to be common on IM courses.

 

[2Young2BBald]

No worries about the HR thingy, I have the Garmin 310XT that gives me everything and more in one piece on the wrist. I have been experimenting a ton with nutrition during long training and the Oly I did a few weeks back and will do this weekend. As of now, the plan for the HIM is to have my aero drink bottle filled with HEED, one bottle in the cage for Pink Sea salt & lemon water & a second for just water. I'll have 3 Hammer Gels & I Gu Chomp in the bento box. An update from the race website states they will have green Gatoraide on the bike course and flat Coke on the run course :( with no talk of water (which I am sure is just assumed and not listed). I hate running with a fuel belt, but may have to depending on how they do the stops. They Oly this Sunday should be another good test. Temps are supposed to touch 90 and it is going to be humid. Thanks for the info, again. I am taking note and continuing to refine the plan.

A lot of folks like flat coke for the run. Seems to be common on IM courses.

I know you read up on this stuff a bunch, what is your (or anyone else's) thought on why they like it and what it may provide? I have another big training weekend planned for the weekend after this one and have what I am guessing is a flat bottle of Coke in the fridge. I like the taste and can see how something sweet 4 or 5 hours in would be a nice change of pace from the gels and sports drink.

 

[pigskinliquors]

Hi all. on the HIM info. Fubar: great race and report! My training for my first HIM starts next week (18 weeks).

Regarding the drama in my life; Go here for details.

If you don't want details; I'll summarize. My wife doesn't want to be a wife or mother anymore. She's moving out next week; while I get to keep our girls and the house.

 

[2Young2BBald]

Hi all. :( on the HIM info. Fubar: great race and report! My training for my first HIM starts next week (18 weeks).

Regarding the drama in my life; Go here for details.

If you don't want details; I'll summarize. My wife doesn't want to be a wife or mother anymore. She's moving out next week; while I get to keep our girls and the house.

I'm lost for words other than to say I am so sorry and hope nothing but the best for you and your daughters as this works itself out. You are a great dad and they are very, very lucky to be with you.

 

[El Floppo]

Hi all. :X on the HIM info. Fubar: great race and report! My training for my first HIM starts next week (18 weeks).

Regarding the drama in my life; Go here for details.

If you don't want details; I'll summarize. My wife doesn't want to be a wife or mother anymore. She's moving out next week; while I get to keep our girls and the house.

Dude. ... wordless. T&P and hugs.If you need anything- please call Baldy.

 

[El Floppo]

No worries about the HR thingy, I have the Garmin 310XT that gives me everything and more in one piece on the wrist. I have been experimenting a ton with nutrition during long training and the Oly I did a few weeks back and will do this weekend. As of now, the plan for the HIM is to have my aero drink bottle filled with HEED, one bottle in the cage for Pink Sea salt & lemon water & a second for just water. I'll have 3 Hammer Gels & I Gu Chomp in the bento box. An update from the race website states they will have green Gatoraide on the bike course and flat Coke on the run course with no talk of water (which I am sure is just assumed and not listed). I hate running with a fuel belt, but may have to depending on how they do the stops. They Oly this Sunday should be another good test. Temps are supposed to touch 90 and it is going to be humid. Thanks for the info, again. I am taking note and continuing to refine the plan.

A lot of folks like flat coke for the run. Seems to be common on IM courses.

I know you read up on this stuff a bunch, what is your (or anyone else's) thought on why they like it and what it may provide? I have another big training weekend planned for the weekend after this one and have what I am guessing is a flat bottle of Coke in the fridge. I like the taste and can see how something sweet 4 or 5 hours in would be a nice change of pace from the gels and sports drink.

Flat Coke = caffeine boost without the bubbles. Easy on the stomache. But nasty when it gets warm.

 

[El Floppo]

No worries about the HR thingy, I have the Garmin 310XT that gives me everything and more in one piece on the wrist. I have been experimenting a ton with nutrition during long training and the Oly I did a few weeks back and will do this weekend. As of now, the plan for the HIM is to have my aero drink bottle filled with HEED, one bottle in the cage for Pink Sea salt & lemon water & a second for just water. I'll have 3 Hammer Gels & I Gu Chomp in the bento box. An update from the race website states they will have green Gatoraide on the bike course and flat Coke on the run course with no talk of water (which I am sure is just assumed and not listed). I hate running with a fuel belt, but may have to depending on how they do the stops. They Oly this Sunday should be another good test. Temps are supposed to touch 90 and it is going to be humid. Thanks for the info, again. I am taking note and continuing to refine the plan.

I'm sure the aero-cups are better designed now, but mine splashed like a mofo- didn't want to risk losing the important fuel-liquids, so kept them on the bike, with water in the cup. Also wanted to easily and steadily be drinking/replacing water, so pouring new bottles water in was supah-easy.A comment on eating in T1- was told by old club-coaches not to. Don't remember why- I do know that my stomache usually gets messed with when swimming (I end up really gassy/burpy when I get out of the water), so that might be part of it? Or maybe just a question of getting your body going on the bike before taking calories in...

 

[tri-man 47]

Flat Coke - yeah, my understanding is that it helps settle an upset tummy.

Eating in T1 (i.e., recommended to wait 20 minutes) - I agree it's better to wait. I find I get a bit, uh, gassy a little while after a hard/long swim. It seems to work better to wait a bit before taking in food. But I find that after swim training, I'm very hungry. So it IS important to then start eating. In the past, I haven't eaten enough during the bike leg. I'll to focus on that better in two weeks.

 

[pigskinliquors]

Thanks to everyone for the kind words, and sympathy. While I'm still a bit of a wreck, I'm much better emotionally than I've been for quite some time. Time to concentrate on my kids and myself. Training has been great therapy to help me through this, and will continue to be even more important.

______________________

My Update:

21 mile bike ride this morning in some pretty strong wind at 20.1.