Ran a 10k in June (4 Viewers)

[IvanKaramazov]

USDO today. I was out of town the past couple of days for a conference, and managed to get an ordinary maintenance run in while I was away. The plan was to do my last scheduled run for the week when I got home, but unfortunately I arrived to a severe thunderstorm warning and tornado watch. While I do need to HTFU, I decided that this might be taking that concept a little too far, so I'll come up with only 26 miles this week instead of my scheduled 31.

For the next several weeks, my long run in going to be in 15-16 mile range (excluding "rest" weeks). I'm really starting to look forward to the escalation beyond that, but that's still about a month away.

 

[FUBAR]

Wraith -- so if counter-clockwise, the buoys will all be on your left ...awkward for most everyone. I think you've done some bilateral breathing, which would let you spot left. Otherwise, you'll have to do the ol' elevate and lunge to get a look ahead. Hopefully they'll have some boats/kayaks to your right. I'm planning to get there sometime after 6 a.m. ...I'll find you.---Solid 90 minutes on the bike this a.m. - 20 miles in a hard gear, holding 20 1/2-21 mph on the 3/4-mile straightaways (then easing off a bit on the 1/4-mile turns of my two mile rectangular loop).

tm - what are your thoughts on doing a little breaststroke during the swim, as you get near turns or to check where you are? I find it helps get me back on track more than the elevate and lunge, gives a little breather and I always do it at the corners, I can cut and turn a lot easier than if I kept up front crawl and I know exactly where I'm at relative to the buoy so I get right next to it.

 

[tri-man 47]

Wraith -- so if counter-clockwise, the buoys will all be on your left ...awkward for most everyone. I think you've done some bilateral breathing, which would let you spot left. Otherwise, you'll have to do the ol' elevate and lunge to get a look ahead. Hopefully they'll have some boats/kayaks to your right. I'm planning to get there sometime after 6 a.m. ...I'll find you.---Solid 90 minutes on the bike this a.m. - 20 miles in a hard gear, holding 20 1/2-21 mph on the 3/4-mile straightaways (then easing off a bit on the 1/4-mile turns of my two mile rectangular loop).

tm - what are your thoughts on doing a little breaststroke during the swim, as you get near turns or to check where you are? I find it helps get me back on track more than the elevate and lunge, gives a little breather and I always do it at the corners, I can cut and turn a lot easier than if I kept up front crawl and I know exactly where I'm at relative to the buoy so I get right next to it.

Funny you mention that ...I was thinking of asking about strategies for buoy-turning (I did a crappy job last weekend). Breaststroke could be a very good tool. Swimming the standard crawl stroke around a turn is difficult. 2Young - what do you do?

 

[2Young2BBald]

Wraith -- so if counter-clockwise, the buoys will all be on your left ...awkward for most everyone. I think you've done some bilateral breathing, which would let you spot left. Otherwise, you'll have to do the ol' elevate and lunge to get a look ahead. Hopefully they'll have some boats/kayaks to your right. I'm planning to get there sometime after 6 a.m. ...I'll find you.---Solid 90 minutes on the bike this a.m. - 20 miles in a hard gear, holding 20 1/2-21 mph on the 3/4-mile straightaways (then easing off a bit on the 1/4-mile turns of my two mile rectangular loop).

tm - what are your thoughts on doing a little breaststroke during the swim, as you get near turns or to check where you are? I find it helps get me back on track more than the elevate and lunge, gives a little breather and I always do it at the corners, I can cut and turn a lot easier than if I kept up front crawl and I know exactly where I'm at relative to the buoy so I get right next to it.

Funny you mention that ...I was thinking of asking about strategies for buoy-turning (I did a crappy job last weekend). Breaststroke could be a very good tool. Swimming the standard crawl stroke around a turn is difficult. 2Young - what do you do?

Wow, just popped in to ask you a question about dolphin swimming without a wetsuit.I have no idea why, but I like to cut the buoy as close as possible staying in free style. If it is a 45 degree turn I reach and pull my body with the angle. I have found that other swimmers stay wide and when I turn a bit inside, I can swim right at the next buoy with very few swimmers in my path (or can use other swimmers to spot on the outside). This obviously doesn't work on an out and back course. Even on these, I aim for the buoy, but try and get a bit wider on the turn. I don't mind getting bumped around a bit if it keeps me on a short path. Now for my question, I am going to swim tomorrow without a wetsuit. It is an on the beach, time trial start and will be quite shallow for the first 75 yards or so. Is there a difference dolphin swimming with or without a wetsuit? I used about 7 or 8 dolphin dives at Motor City and it helped a bunch, but don't want to be scraping bottom.

 

[wraith5]

Now for my question, I am going to swim tomorrow without a wetsuit. It is an on the beach, time trial start and will be quite shallow for the first 75 yards or so. Is there a difference dolphin swimming with or without a wetsuit? I used about 7 or 8 dolphin dives at Motor City and it helped a bunch, but don't want to be scraping bottom.

I wish I could help in this department, but I can't. I always breathe bi-laterally, so hopefully that will help with spotting the buoys (better than the competition, anyway!). Tri-man, in case you check in again before tomorrow, I'm #220, just so you know what row I'm setting up in. I'm planning to get in the water for a few minutes before the race briefing at 6:15 - I'll be wearing a white swim cap (which indicates our start group) and my farmer john. GOOD LUCK TO THE OTHER RACERS!!! Especially to 2Y - the fact that you are racing this weekend is just a monster inspiration to me. Go get 'em!!

 

[wraith5]

First surprise of the day: swim is clockwise.

If thats the worst surprise of the day I'll be real ok with that!

 

[tri-man 47]

Is there a difference dolphin swimming with or without a wetsuit? I used about 7 or 8 dolphin dives at Motor City and it helped a bunch, but don't want to be scraping bottom.

Too late to help, here, but I'd say - probably not.NEWSFLASH - June 27, 2010; Arlington Heights, Illinois. Thunder storms held off long enough for completion of this morning's Twin Lakes Sprint Triathlon. Noted FBG Wraith, participating in his first triathlon, performed very well in all three disciplines to successfully finish the event. Details forthcoming.

 

[Dexter]

I got to meet 2Y2B and his family. I'm happy to report that I did not get passed by the old man or his young daughter*

*That's because they were so far in front of me I never even saw them on the course.

 

[2Young2BBald]

I got to meet 2Y2B and his family. I'm happy to report that I did not get passed by the old man or his young daughter*

*That's because they were so far in front of me I never even saw them on the course.

Great meeting you and congrats on the raffle prize!!!! Looking forward to seeing and racing with you again!

 

[2Young2BBald]

Way to go WRAITH

Quickie report for me, got a ton planned today and may not be able to get a full report until tomorrow. What a difference a week makes. I finished FIRST in my age group and had some of my better times ever in each of the 3 legs and some solid transitions too. Also got to see my daughter 3 times on the bike and, while her and her freind were the only duathlon team, they were still first and did great.

Have a great day all. I'll be checking in from a graduation party, family party after and they our community fireworks (no problem replacing lost carbs today for me).

for The Wraith Report.

 

[wraith5]

Congratulations 2Y!!! Maybe you should get run over more often...

Race Report (Twin Lakes Triathon, 6/27/10)

Morning – Up at 4:30 for coffee and oatmeal, then out the door to ride my bike to the race (only 3 miles from my house). Checked in, got set up and met up with tri-man at about 6am (it was so awesome that he came out!). We talked for a bit and I did a quick warm-up swim before pre-race instructions, then it was time to go.

Swim (700M) – 11:12 – By math, that’s about 88 seconds / 100 yds. OK then… Really just tried to stay smooth and not allow myself to rush my stroke. But I caught up with a bunch of the folks who got released in the group 2 minutes ahead of me. Towards the end I got into traffic and felt like I was weaving around but my time didn’t seem to suffer much.

T1 – 2:40 – This is from the time I exited the water to the time I exited the transition area. Definitely lost seconds here & there, but I don’t think this was too shabby overall.

Bike (14.5 miles) – 45:30 – My Garmin says the bike was only 14 miles, which would be about 18.6 mph. I’d be happy to use their distance though! Anyway this wasn’t going to be a real strong area for me (I was targeting 19mph) regardless, and it wasn’t. Got passed by a handful of folks on tri bikes and passed a slightly smaller number of folks before it was over. I felt gassed a couple of times but managed to pick back up each time.

T2 – 1:22 – I set myself up in a good spot (3rd bike from the end) to jog in, change shoes, and run back out.

Run (4.5 miles) – 37:21 (8:18s). I held back at the beginning because I wasn’t sure how much I’d have left in the tank, and I think it was the right strategy. I was able to pass probably 20 people over the whole run and finished with a good kick to catch a couple more guys.

Total Time – 1:38:04

It was a great feeling crossing that finish line, and a great experience overall (made even better having tri-man there!). DEFINITELY not my last triathlon…

I will watch for the official stats and post an update.

Thanks again for all of the support gents!!

 

[Dexter]

Anyone can Tri Triathlon

Metro Beach, Michigan

8am

The weather held off and it was nice and cool through out the race.

Swim - A time trial start which I liked a lot more than the mass start. However at times I felt like I was the only one out there and not part of a race at all. This could be because I'm slow and I'm just too far behind. The water was not good. In fact it was pretty terrible. Poop every where. Disgusting. The swim was a stright line horizontal to the beach. Again didn't have any problem with people in my way.

T1 - Much faster than my previous time. I can see if I want to move up in the rankings I need to practice this.

Bike - Very flat and very fast. I used my mountain bike with my huge tires (couple people commented on that), but I don't have a road or Tri bike so I make do with what I have. Got passed by the front runners since it was a 2 lap loop. other wise I thought I did okay.

T2 - I knew I forgot something. I was a little rushed setting up since they were closing the transision area in minutes. I don't have zip ties for my shoe laces (I know... I'm buying them today) and I forgot to untie my shoes. Since I was rushing I had a little problem and lost some more time.

Run - Flat and fast. Right out of the gate my calfs start twinging so I had to stop and stretch them. 2Y2B gave me a time after the race about stretching before getting off the bike. Also I had to pee BAD so I had to make a detour intot he bath again lost a few more minutes. I saw a guy about .25-.50 mile ahead of me and I made it my goal to catch him. I gained little by little and right around the 3500 mark I caught and passed him. Whoooohoooo. Finished strong and felt really good.

Didn't see where I ended up in my age group but I was way down the list in the overall category.

Also I won a $50 gift card to trisports.com

Next race, Muddy Buddy @ stony creek. I also think I'm doing the Tri for life in July.

Thanks again everyone.

 

[gruecd]

Wow, guys. Great job to all of you, but especially wraith for an awesome debut performance!!

2Young, way to get back on the horse!

 

[tri-man 47]

Kudos to the 2Young clan as their dynasty continues. Wow!!! Dexter, way to go. You went out there and 'got 'er done' ...it takes a lot of effort to be out there competing in a triathlon. Congrats! And congrats again to Wraith for an excellent first effort. It was so much fun to be out there supporting him and seeing him succeed.

Funny moment: After the race, I hooked up with Mrs. Wraith, er, I mean, I happened to meet up with Mrs. Wraith and the two little Wraiths. Shortly after, Wraith gets packed up and joins us and greets the family. Littlest Wraith points to meet and innocently proclaims, "Dad, there's Tri-Man!" [Trust me kiddo, the reality doesn't match the hype. ]

FAIL moment: I had Wraith's camera and was snapping shots throughout the race. Waiting for him to pass a half-mile into the run, a rather stunning young woman comes by ..two piece swim suit, with just a little flimsy skirt added for the run. I'm thinking, I've got to remember her number in case they have race pics - forgetting that I'm standing there with a camera in my hand.

---

Good tempo running midday today in the heat with 1 mile (7:00/mile), 2 miles (7:15/mile), and 3 miles (7:40/mile) with 60-90 seconds rest.

 

[FUBAR]

Rock on 2Y!

 

[wraith5]

Congratulations 2Y!!! Maybe you should get run over more often... Race Report (Twin Lakes Triathon, 6/27/10) Morning – Up at 4:30 for coffee and oatmeal, then out the door to ride my bike to the race (only 3 miles from my house). Checked in, got set up and met up with tri-man at about 6am (it was so awesome that he came out!). We talked for a bit and I did a quick warm-up swim before pre-race instructions, then it was time to go. Swim (700M) – 11:12 – By math, that’s about 88 seconds / 100 yds. OK then… Really just tried to stay smooth and not allow myself to rush my stroke. But I caught up with a bunch of the folks who got released in the group 2 minutes ahead of me. Towards the end I got into traffic and felt like I was weaving around but my time didn’t seem to suffer much. T1 – 2:40 – This is from the time I exited the water to the time I exited the transition area. Definitely lost seconds here & there, but I don’t think this was too shabby overall. Bike (14.5 miles) – 45:30 – My Garmin says the bike was only 14 miles, which would be about 18.6 mph. I’d be happy to use their distance though! Anyway this wasn’t going to be a real strong area for me (I was targeting 19mph) regardless, and it wasn’t. Got passed by a handful of folks on tri bikes and passed a slightly smaller number of folks before it was over. I felt gassed a couple of times but managed to pick back up each time. T2 – 1:22 – I set myself up in a good spot (3rd bike from the end) to jog in, change shoes, and run back out. Run (4.5 miles) – 37:21 (8:18s). I held back at the beginning because I wasn’t sure how much I’d have left in the tank, and I think it was the right strategy. I was able to pass probably 20 people over the whole run and finished with a good kick to catch a couple more guys. Total Time – 1:38:04 It was a great feeling crossing that finish line, and a great experience overall (made even better having tri-man there!). DEFINITELY not my last triathlon… I will watch for the official stats and post an update. Thanks again for all of the support gents!!

Official times are in - 43 guys in my age group: Swim - 11:26, #14 (seriously, this is shocking to me. The part I was most worried about was my strongest showing - and I loved the OWS!) T1 - 2:26, #23 (Go ahead BnB - tell me you were right about the socks!) Bike - 45:31, #29 (This cost me a higher placement. At least I know where to focus my training) T2 - 1:22, #14Run - 37:22, #22 (Would like to have been stronger here) Overall - 1:38:06, #26. I passed 2 guys in my age group right towards the end, but there were 4 more less than a minute ahead of me in the final standings. Interestingly, I would have fared better in either the 30-34 or the 40-44 age groups.

 

[2Young2BBald]

Race Report – Anyone Can Tri Sprint Triathlon:

First, to everyone here for the support post wreck. I really think I could have just skipped the event & felt sorry for myself after wrecking had I not had such great support all around.

Here are the splits:

750 meter swim: 14:07 (1:53 per 100 meters)

T1: 2:22 (long run from the beach, but faster than usual without the wetsuit)

Bike: 13.4 Miles 22.8 MPH average

T2: 34 seconds

Run: 5K 7:27 MM average.

Didn't know what to expect out of the day. Decided to leave the Garmin & wetsuit at home and just go for it. Like I've said before, I don't do free and easy very well and yesterday was no different. I had to rush to set up transition and forgot to grab my chip at check in and had to have a friend of ours sprint back to the tent to get it for me before the swim.

For the swim, time trial starts do wonders for calming the nerves. They lined us up by our 500 M times. I put myself in the 10:00 group and was a bit uncomfortable how close to the beginning I was. Got to talking with the guy in front of me and he sounded like he'd be right on my normal pace. The plan became to catch him ASAP and draft him for as long as I could. I could not have executed this better. I caught him at the 1st turn & drafted him for the entire long stretch which had to be 600+ meters. No sighting at all and very little kick, even though I wasn't wearing a wetsuit. Long run to transition, but I liked not having to get out of the wetsuit and my speed while in the area was real fast.

On the bike, the air was soupy due to how humid it was and I really didn't think I was doing the speed I was. I just tried to hammer as much as I could. T2 was quick too.

On the run, with it being a time trial start, there was no one to chase, but I decided I wanted to go hard, not get passed and pass some runners. I think I got passed by an 18 year old kid and that was it, I passed a handful of other runners. I think not having the Garmin helped me to run as fast as I did. If I had seen sub 7:30s for the the entire run I think I might have slowed as I haven't done a lot of speed running lately.

Got to run across the finish with my daughter and good friend who did the duathlon right there waiting for me (and my wife just outside the area). Super proud of my daughter. She ran the 1st leg of the duathlon, 1 mile, in 9:21, ripped off a 58 second T1 and averaged 16.6 on the bike. She handed off to her 12-year old girl runner, with a 25 second T2 and she ran the 5K at an 9:58 pace!

Admittedly, this was a smaller event, with smaller age group fields. However, I still had one of the best events I have raced, ever, and won my AG by over 4 minutes ending up 3rd on the swim & 1st on the bike & run in the AG.

eta, fixed a couple of my typos, there are likely tons more I missed.

 

[pmbrown_22]

Great racing 2Young, Wraith and Dexter. You guys are keeping the FFA in racing shape so far this summer.

------------------

Went out on Saturday and did a real easy 5 miles. It was a nice run. Temp was actually in the upper 60's and low humidity. It felt great. I was hoping the temps and humidity would carry over til Sunday, but I was way wrong.

On Sunday, I was supposed to go out and do 16 miles with 8 of the middle miles at marathon pace. I tried my best and ended up doing kind of 8 mile intervals at a pretty good heart rate. I took Grue's suggestion last week and went by heart rate instead of time. It worked out pretty well, but I know i was going a bit slower than I liked. Everything was just sucked out of me after I finished the 8 miles. I had an easy 4 miles back to the house, but overall, I am glad I got the miles in and will just wait and see where all of this takes me.

I came to the realization on Sunday (finally) that I am not going to worry/stress about the times or if I am hitting everything to a tee when I run. I just need to do what I can and get the miles in. If I do that I still shoudl see a pretty good improvement and I can go from there.

 

[IvanKaramazov]

2Y, Dexter, Wraith -- Awesome results guys.

 

[2Young2BBald]

Congratulations 2Y!!! Maybe you should get run over more often... Race Report (Twin Lakes Triathon, 6/27/10) Morning – Up at 4:30 for coffee and oatmeal, then out the door to ride my bike to the race (only 3 miles from my house). Checked in, got set up and met up with tri-man at about 6am (it was so awesome that he came out!). We talked for a bit and I did a quick warm-up swim before pre-race instructions, then it was time to go. Swim (700M) – 11:12 – By math, that’s about 88 seconds / 100 yds. OK then… Really just tried to stay smooth and not allow myself to rush my stroke. But I caught up with a bunch of the folks who got released in the group 2 minutes ahead of me. Towards the end I got into traffic and felt like I was weaving around but my time didn’t seem to suffer much. T1 – 2:40 – This is from the time I exited the water to the time I exited the transition area. Definitely lost seconds here & there, but I don’t think this was too shabby overall. Bike (14.5 miles) – 45:30 – My Garmin says the bike was only 14 miles, which would be about 18.6 mph. I’d be happy to use their distance though! Anyway this wasn’t going to be a real strong area for me (I was targeting 19mph) regardless, and it wasn’t. Got passed by a handful of folks on tri bikes and passed a slightly smaller number of folks before it was over. I felt gassed a couple of times but managed to pick back up each time. T2 – 1:22 – I set myself up in a good spot (3rd bike from the end) to jog in, change shoes, and run back out. Run (4.5 miles) – 37:21 (8:18s). I held back at the beginning because I wasn’t sure how much I’d have left in the tank, and I think it was the right strategy. I was able to pass probably 20 people over the whole run and finished with a good kick to catch a couple more guys. Total Time – 1:38:04 It was a great feeling crossing that finish line, and a great experience overall (made even better having tri-man there!). DEFINITELY not my last triathlon… I will watch for the official stats and post an update. Thanks again for all of the support gents!!

Official times are in - 43 guys in my age group: Swim - 11:26, #14 (seriously, this is shocking to me. The part I was most worried about was my strongest showing - and I loved the OWS!) T1 - 2:26, #23 (Go ahead BnB - tell me you were right about the socks!) Bike - 45:31, #29 (This cost me a higher placement. At least I know where to focus my training) T2 - 1:22, #14Run - 37:22, #22 (Would like to have been stronger here) Overall - 1:38:06, #26. I passed 2 guys in my age group right towards the end, but there were 4 more less than a minute ahead of me in the final standings. Interestingly, I would have fared better in either the 30-34 or the 40-44 age groups.

Man, that swim time is just silly for a 1st time OR ANY TIME! Congratulations again on an awesome day. Maybe in the next few years we can get a group to do the Chicago Triathlon!

 

[gruecd]

I said it yesterday, but I wanted to say it again this morning....

GREAT JOB to all our weekend racers. I really enjoyed reading the race reports. And GREAT JOB to you, tri-man, for being such a great athletic supporter (hehe) and for hammering a solid tempo run, and to pmb for knocking out a gutsy run of his own.

I had the day off yesterday, but I was back out there bright and early this morning for 9 miles at 7:55 pace. Temps were in the 60s and it was a little less humid, which helped. I've got 14 scheduled for tomorrow, and I'll probably try to get up early again. I'll need to get going by 5:30 or so, which will be tough but hopefully worth it, since it's supposed to be 55°F with only 66% humidity = great running weather.

Hope everyone has a great Monday!

 

[tri-man 47]

Bike: 13.4 Miles 22.8 MPH average

Dang, dude, you totally basswatted it!!!

I think not having the Garmin helped me to run as fast as I did. If I had seen sub 7:30s for the the entire run I think I might have slowed as I haven't done a lot of speed running lately.

See, this is my logic of late. We get caught racing to expected times instead of just racing under the day's conditions. If we're "too slow," we get anxious; if we're "too fast," we think we need to slow down (as you speculate). I think there's a lot to be said for just letting the race flow and giving it our best.

 

[2Young2BBald]

Bike: 13.4 Miles 22.8 MPH average

Dang, dude, you totally basswatted it!!!

I think not having the Garmin helped me to run as fast as I did. If I had seen sub 7:30s for the the entire run I think I might have slowed as I haven't done a lot of speed running lately.

See, this is my logic of late. We get caught racing to expected times instead of just racing under the day's conditions. If we're "too slow," we get anxious; if we're "too fast," we think we need to slow down (as you speculate). I think there's a lot to be said for just letting the race flow and giving it our best.

I have to admit, though, I would now love to have the Garmin data for review of where my heart rate was at, max/min speeds, etc (plus the whole map view). For the Oly distance, and for sure for the HIM, I am going to use the Garmin & HRM, for sprints, I think I'm done with it. I suppose I just can't imagine spending that many hours racing without obsessing about something!

 

[pigskinliquors]

I was talking with my sister-in-law yesterday about the Bourbon Chase (she says she's in if we want/need her, by the way - she's run Boston) and she was asking me about the group of guys I'd be running with. Of course that's not the easiest thing to explain to someone, especially after I told her I was going to be running with a group of friends.

I agree that 2Y, Dexter and Wraith = MOST AWESOME races/reports.

Tri-Man: Great that you were there, but epic fail with the camera and bib #.

PmB: Just getting miles in is a great credo this time of year.

Gruecd: I'll need you to skip a workout or two soon, as I've got some great HTFU photos for you.

_______________________

My Update:

6 mile run on Saturday and a 24 mile bike ride on Sunday. The temp at the start of the run was 88 degrees, and for the bike was 96 = brutal.

 

[Dexter]

Bike: 13.4 Miles 22.8 MPH average

I Avg 20.8 on my mountain bike with mountain bike tires. I really need to get a Tri bike or at the vary least a road bike. I think I can do some MAJOR damage on the road course.Do we have another Metro Detroit athlete in this thread? I wouldn't be opposed to a relay team for a event or 2. Shot gun bike.

 

[Sand]

Bike: 13.4 Miles 22.8 MPH average

I Avg 20.8 on my mountain bike with mountain bike tires. I really need to get a Tri bike or at the vary least a road bike. I think I can do some MAJOR damage on the road course.

Road bike. Craigslist.Road bike is +2mph at least.

 

[Dexter]

Bike: 13.4 Miles 22.8 MPH average

I Avg 20.8 on my mountain bike with mountain bike tires. I really need to get a Tri bike or at the vary least a road bike. I think I can do some MAJOR damage on the road course.

Road bike. Craigslist.Road bike is +2mph at least.

 

[gruecd]

Gruecd: I'll need you to skip a workout or two soon, as I've got some great HTFU photos for you.

Next Monday's schedule calls for 9 w/5 @ tempo. One of my clients is throwing a big Fourth of July party on Sunday night, complete with a band and the Bud Light girls. Stay tuned...

 

[Dexter]

2 hour Marathon MTB session today. Gelt really good. I am light years ahead of where I was last year. The Iceman cometh race can't come soon enough.

 

[rail]

Thanks for all the race and training reports. Helps keep me motivated and wanting to push myself to higher levels.

Gearing up for my first half-marathon on Sunday, July 4th. Did my first 10-mile run yesterday and I feel like my training has been preparing me for this. I'm excited.

But also a wee bit nervous. The course is definitely going to challenge me - http://www.copperhalf.com/info.html. I'm worried about miles 5 through 9, where there is over 700' of elevation gain as we head up Vail pass.

I realize this is probably not the best course to be worried about my time ( I keep repeating the mantra "Just get the miles in"), but I still want to push myself and do well. For me, that would be finishing this in 2 hours.

 

[Sand]

Thanks for all the race and training reports. Helps keep me motivated and wanting to push myself to higher levels.

Gearing up for my first half-marathon on Sunday, July 4th. Did my first 10-mile run yesterday and I feel like my training has been preparing me for this. I'm excited.

But also a wee bit nervous. The course is definitely going to challenge me - http://www.copperhalf.com/info.html. I'm worried about miles 5 through 9, where there is over 700' of elevation gain as we head up Vail pass.

I realize this is probably not the best course to be worried about my time ( I keep repeating the mantra "Just get the miles in"), but I still want to push myself and do well. For me, that would be finishing this in 2 hours.

2 hours would be superb. That is a tough, tough course. Quite pretty, I imagine, though!

 

[2Young2BBald]

Thanks for all the race and training reports. Helps keep me motivated and wanting to push myself to higher levels.

Gearing up for my first half-marathon on Sunday, July 4th. Did my first 10-mile run yesterday and I feel like my training has been preparing me for this. I'm excited.

But also a wee bit nervous. The course is definitely going to challenge me - http://www.copperhalf.com/info.html. I'm worried about miles 5 through 9, where there is over 700' of elevation gain as we head up Vail pass.

I realize this is probably not the best course to be worried about my time ( I keep repeating the mantra "Just get the miles in"), but I still want to push myself and do well. For me, that would be finishing this in 2 hours.

I am not going to tell you to adjust your goals, but maybe I can offer some perspective. I've run a half dozen pavement 1/2 marathons in the last year +. all between 1:49 & 1:52 (and all right around sea level). In ran the Copper Mountain 1/2 last August, gave it everything I had (and totally enjoyed it) and could only muster 2:18. That climb from the resort up the pass is the hardest part of any race I've done. The downhill back is nice, but my legs were so cashed, I was a bit worried I was going to topple over the front of them. I loved that race and someday would like to do it again. It'll be a long time before I run something so scenic and challenging. I'd run that one more for fun and find one at a lower elevation to crush for time. Either way, enjoy!!!!!!

 

[Poppa]

Wow, guys. Great job to all of you, but especially wraith for an awesome debut performance!!

2Young, way to get back on the horse!

You Tri-guys blow me away...oppacan'tswim:

Verrrry nice work!

 

[wraith5]

Wow, guys. Great job to all of you, but especially wraith for an awesome debut performance!!

2Young, way to get back on the horse!

You Tri-guys blow me away...oppacan'tswim:

Verrrry nice work!

I'm a "tri-guy." Dexter - congratulations to you on your race yesterday! Awesome that you were able to put in 2 hrs on the bike already today!

You guys are gonna have to help me figure out how to get a couple more mph out of my rides.

 

[Sand]

Wow, guys. Great job to all of you, but especially wraith for an awesome debut performance!!

2Young, way to get back on the horse!

You Tri-guys blow me away...oppacan'tswim:

Verrrry nice work!

I'm a "tri-guy."

BTW, color me impresed with the swim efforts that were put forth this weekend.Wraith turning in a nominal 1:28/100? Dude - that's fast!! Or the course was short. Either way your placement was excellent.

 

[pmbrown_22]

Up early again today (4:05) to do my 11 mile run. Today was a great day to run. Weather was 67 and low humidity. I was feeling pretty great. I averaged 8:13 per mile and felt pretty great throughout. Tomorrow I will probably be up even earlier to get in 13, but we will see. It gets pretty tough for me to justify getting up earlier than 4 to do runs though. Could be interesting.

-------------

grue - i am loving the 18/70 though. Thanks for all your info on it. I like the structure and variety. The book has been great and I have learned a ton. The only challenge is just finding time that I have been able to get the runs in though. I am not sure how I will get the 14 and 15 mile runs in later in the cycle mid-week.

 

[gruecd]

Up early again today (4:05) to do my 11 mile run. Today was a great day to run. Weather was 67 and low humidity. I was feeling pretty great. I averaged 8:13 per mile and felt pretty great throughout. Tomorrow I will probably be up even earlier to get in 13, but we will see. It gets pretty tough for me to justify getting up earlier than 4 to do runs though. Could be interesting.

-------------

grue - i am loving the 18/70 though. Thanks for all your info on it. I like the structure and variety. The book has been great and I have learned a ton. The only challenge is just finding time that I have been able to get the runs in though. I am not sure how I will get the 14 and 15 mile runs in later in the cycle mid-week.

You're very welcome. Glad you're liking it. The weather was PERFECT for my run this morning, too, with low humidity and temps in the low 50s. LOVED it.14-miler felt great in the cool weather. Average pace was 7:52, and the last couple of miles were my fastest at 7:32 and 7:21. I was up a little before 5:00 and on the road before 5:30.

I get back, and I have a Facebook message from one of the local radio morning show personalities who also happens to be a runner and triathlete. Tomorrow morning they're holding a 1K fun run outside their studio, and they're giving away Carrie Underwood tickets and some Usher tickets, too. The catch? You have to run in your underwear. Hmmm....

 

[tri-man 47]

BTW, color me impresed with the swim efforts that were put forth this weekend.

Wraith turning in a nominal 1:28/100? Dude - that's fast!! Or the course was short. Either way your placement was excellent.

:wellcoached:Gruecd - do it!!! 6'5" fast guy in undies? Life is short. Wear some tighty whities, your headband, and shades ...and have a laugh.

rail - for the uphills, just plan on getting on the balls of your feet and putting some lean into it. The downhills are where your legs really get jarred. I find it helps to add just a bit of high step ..a bit of bounce ..so you're not just landing hard on the heels.

 

[pmbrown_22]

Gruecd - do it!!! 6'5" fast guy in undies? Life is short. Wear some tighty whities, your headband, and shades ...and have a laugh.

I don't know. For just tickets, is all that worth it. Maybe if she is giving the post race massage or something, but for just tickets. Your pride and dignity have to be worth more than that. But, if not, then go all out and wear a thong or something completely ridiculous.

 

[pigskinliquors]

Grue: Do it! Make sure you get pics (no offense, but not of you). Also your weather sucks!

Rail: That course looks awesomely brutal! Like Tri-Man said, the downhills are what will eat your legs up. Do all that you can to make sure you are not landing hard on your heals with each stride.

PmBrown: It's tough getting up that early, but awesome that you are doing it!

______________________

This Morning's run featured 81 degree weather with 86% humidity = Texas-Hot. I also have the soon to be former Mrs. out of the house = I need to run very near the house as my kids (8 and 5), while asleep, need my near. Thus, I ran the little loop that goes around the front of our house (.6 miles), and let the 8 year old know that if she needed me to just go out the front door, as I have a visual of our front yard for almost the entire little loop. I'm afraid this will be my standard route for most runs now

I started out really slow, and planned on doing just 6. I was sweating just putting my shoes on prior to starting. My HR stayed down really well, so I ended up adding a mile and went 7, with the last mile being at 8:12. Overall I averaged just under 9:00 miles, and will take it, as I am getting quicker, even though it is getting warmer and more humid.

 

[rail]

2y2 - Maybe I am being too ambitious. I know I'll need to be careful and not push myself too hard in hopes of chasing a time.

tri - Thanks for the tips. Didn't know that about coming downhill. Are you saying to when my foot leaves the ground, to lift my knee/leg higher before bringing it down again? Does that make me land more on the ball of my foot instead of the heel?

 

[Sand]

Up early again today (4:05) to do my 11 mile run. Today was a great day to run. Weather was 67 and low humidity. I was feeling pretty great. I averaged 8:13 per mile and felt pretty great throughout. Tomorrow I will probably be up even earlier to get in 13, but we will see. It gets pretty tough for me to justify getting up earlier than 4 to do runs though. Could be interesting.

-------------

grue - i am loving the 18/70 though. Thanks for all your info on it. I like the structure and variety. The book has been great and I have learned a ton. The only challenge is just finding time that I have been able to get the runs in though. I am not sure how I will get the 14 and 15 mile runs in later in the cycle mid-week.

You're very welcome. Glad you're liking it. The weather was PERFECT for my run this morning, too, with low humidity and temps in the low 50s. LOVED it.14-miler felt great in the cool weather. Average pace was 7:52, and the last couple of miles were my fastest at 7:32 and 7:21. I was up a little before 5:00 and on the road before 5:30.

OMG you guys suck. 67? 50?!? %&*%$#.I ran yesterday in ~80 degree weather with nice, high humidity (Our lows at 4am right now are 74 or so). I only averaged 8:45s, but I can say (FINALLY!) I finished my 5.8 mile run in good order. I was elated to finally not drag myself home looking and feeling like death warmed over.

 

[wraith5]

BTW, color me impresed with the swim efforts that were put forth this weekend.Wraith turning in a nominal 1:28/100? Dude - that's fast!! Or the course was short. Either way your placement was excellent.

:wellcoached:

While I honestly have no doubt the course was short (100% sure the bike was short, too), I was 59/282 men and there were 20 guys who finished less than 30 seconds ahead of me - I think if I had handled the traffic better at the end, I would have been ahead of 1/2 of them. That's being VERY well coached!!

 

[pigskinliquors]

I ran yesterday in ~80 degree weather with nice, high humidity (Our lows at 4am right now are 74 or so). I only averaged 8:45s, but I can say (FINALLY!) I finished my 5.8 mile run in good order. I was elated to finally not drag myself home looking and feeling like death warmed over.

My exact feeling after my run this morning.

 

[tri-man 47]

tri - Thanks for the tips. Didn't know that about coming downhill. Are you saying to when my foot leaves the ground, to lift my knee/leg higher before bringing it down again? Does that make me land more on the ball of my foot instead of the heel?

Yes, I'm suggesting that it can ease the pounding if you consciously put a bit of lift in your leg/knee so that you land more softly. I.e., don't just throw the foot out front, which forces the hard heel landing and the jarring - and tiring - of the quads. Create more of a circular motion, and softer landing, by starting with a bit of lift. Lift and place ..lift and place. It's kind of like springing down the hill instead of thumping your way down. I'd argue that extra speed from pounding down the hill is negated by the damage done to the muscles. I don't recall ever reading articles about downhill running technique - these are just my thoughts and experience (but I don't get a lot of serious hill running). :( If you consciously do any of this, let me know how it goes. Bottom line - just stay focused on the downhills, and don't presume they're "easy" because they're downhill!!---

So Sand, rail, and I racing this weekend ...anyone else?

 

[wraith5]

BTW gruecd - you must go for it and do the run!!

 

[wraith5]

Hours away from tackling the Blood, Sweat, and Gears 102.5 mile. haven't trained for this distance so it should be interesting. My PR for this event is 6:50. Goal time is 6:45 with a stretch goal of 6:30. To make things interesting, I'm riding bandit which means no support / rest stops so I'll have to find water along the way and am carrying 2500 cals with me.Intersting factiod - To get up the 20% grade at Snake Mt at 4 mph I'll have to 408 watts for 2 miles at the end of a 7 mile climb.Good luck to everyone else racing this weekend.

Did I miss this race report?

 

[BassNBrew]

Hours away from tackling the Blood, Sweat, and Gears 102.5 mile. haven't trained for this distance so it should be interesting. My PR for this event is 6:50. Goal time is 6:45 with a stretch goal of 6:30. To make things interesting, I'm riding bandit which means no support / rest stops so I'll have to find water along the way and am carrying 2500 cals with me.Intersting factiod - To get up the 20% grade at Snake Mt at 4 mph I'll have to 408 watts for 2 miles at the end of a 7 mile climb.Good luck to everyone else racing this weekend.

Did I miss this race report?

Nope. Still dodging the EPA after I made an unscheduled pit stop under a bridge to crap out my insides and they had to divert resources from the gulf. Full report later.

 

[pigskinliquors]

Nope. Still dodging the EPA after I made an unscheduled pit stop under a bridge to crap out my insides and they had to divert resources from the gulf. Full report later.

 

[2Young2BBald]

BTW gruecd - you must go for it and do the run!!

Do it, if for no other reason that it'd make for a good story!!!