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Ran a 10k in June (5 Viewers)

wraith5 said:
Looks like she's not going to race now though - hopefully she'll still come out to see the finish.
Fear the Wraith. I'm sure it's all psychologically based fear, but as I tried to run a couple miles this morning to see if my still-slightly sore calf muscles were OK ...my lower right calf tightened up painfully bad. I had to limp the last half-mile home. Bottom line: I'm shutting things down for a few weeks to let the calves heal. I haven't been training properly since the recent tri, and now I know I won't be able to. I don't want to create a lingering injury that jeopardizes the fall relay or, beyond that, my Boston training. I can coordinate things with the Chicago RnR guys (and drive you guys down so you don't have to pay for parking), but I won't race that or the next tri. :ptts: :cry: :rant: :goodposting:
NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!! I seriously can't describe how terrible this news is. Racing you back-to-back, now nothing?!?? Maybe you'll feel better with a couple of days rest and some stretching & icing. I refuse to jump on board the "you're being smart" train - I want you racing, Bud!!!

Anyway, I did one of the more interesting tempo runs on the FIRST schedule today - 2 easy (9:10 target), 3 short tempo (7:35 target), 1 recovery. I had some trouble staying above 9s for the first 2 miles (ave 9:05s) and did 7:33s for the tempo portion (7:30s first 1/2, 7:36s back 1/2). It was 72 degrees and overcast for most of the run, but 90% humidity.

It was May 20 when I did this run and averaged 7:03s for the tempo. That seems like forever ago, and that speed feels completely out of reach right now.
This is not the beginning of a bromance gone bad is it? Seriously, you guys are just too darn cute together. :wub: All seriousness, Tri-man, it probably is for the best to rest. Come back when you are rested and ready and then get in some good strong training for Boston.

 
PSL: Good luck in the race. You might want to look into buying your own minivan so that you'll always have one at your disposal and won't have to rely on your dates.
:lmao: I'm actually borrowing my soon-to-be-ex's mini-van for a ten day road trip with my daughters from here (Texas) to WI starting this Monday! I will be at my class reunion next Saturday, I'm not anticipating any mini-van re-enactments :shock:
 
pmb - Actually, it's more like Anakin finding out his first big mission with Obi-Wan has been cancelled because he hurt his calf sparing with Mace Windu. Sure, Anakin can still take Ashoka Tano with him, but it just won't be the same.

_________________________

2400M (2624 yards) in the pool today, my furthest effort ever. Included 2000M straight (48:08, 2:12/100 yards), also my furthest ever, and after a 1 minute break tacked on 400M before the lap time ended.

Also, I made an appointment today to get my bike fitted next Friday morning. The guy (Bob Olson at Wheel Werks in Crystal Lake, IL) has been talked about quite a bit on Beginner Triathlete so I'm hoping it makes a significant difference. $125 for him to do it, or $250 to hook me up to monitors and measure watt output on each leg, etc. I opted for the $125 route.

 
Riding behind big guys is heaven on earth. I'm pretty sure I could just kick my legs up on the handlebars, lean back, and get sucked along for miles.
I'd handle this the same way I handle it when people try drafting off me when I'm running. If they don't want to take their turn, I just step on the brake. They learn.
You'll fit right in with the Roadie crowd..........
 
My Update:

I'm on my mini-taper. I'm already peeing clear, and am working on keeping that going 'til Sunday. Today I'll have a really short swim, just working on form, and doing some practice sighting. Tomorrow I'll get all my gear ready, and might even practice my transitions, prior to driving to the race sight to pick up my packet. I do have lunch and happy hour dates today, though I'm not expecting any "exercise" from either of them.
Just emailed you a Word version of this. It has the items I selected for my triathlon race gear checklist. If nothing else, I am resting a little easier the night before events knowing that there is less chance I forgot a critical piece (or any piece) of race gear. Can't wait for the race report and am hoping for the best for you. Are you wearing the 2XUs for the whole event?
 
wraith5 said:
Looks like she's not going to race now though - hopefully she'll still come out to see the finish.
Fear the Wraith. I'm sure it's all psychologically based fear, but as I tried to run a couple miles this morning to see if my still-slightly sore calf muscles were OK ...my lower right calf tightened up painfully bad. I had to limp the last half-mile home. Bottom line: I'm shutting things down for a few weeks to let the calves heal. I haven't been training properly since the recent tri, and now I know I won't be able to. I don't want to create a lingering injury that jeopardizes the fall relay or, beyond that, my Boston training. I can coordinate things with the Chicago RnR guys (and drive you guys down so you don't have to pay for parking), but I won't race that or the next tri. :thumbup: :cry: :lol: :rolleyes:
###### news!!! Selfishly, I'm glad you are shutting it down to heal right for September (we already have one tall, slow 50-something & don't need another). You might want to try a pair of compression sock or the 2XUs too! Heal up quick!
 
Anyone have a recommendation on a FF League Management Website? 2 of the leagues I am in use CBS Sportsline and I love the product, but it is so dang expensive. The league I Commish has used FanBall for 5 years & it is a POS, but we kept coming back with hopes it would get better. We are done with FanBall and I'd like to find something close to the same, but not as expensive as CBS.

 
Anyone have a recommendation on a FF League Management Website? 2 of the leagues I am in use CBS Sportsline and I love the product, but it is so dang expensive. The league I Commish has used FanBall for 5 years & it is a POS, but we kept coming back with hopes it would get better. We are done with FanBall and I'd like to find something close to the same, but not as expensive as CBS.
My leagues use myfantasyleague.com. We like it well enough.
 
Sand - have you throttled back at all recently? It seems like you've been pushing ..forever - even back from your endurance swim. Maybe your body's telling you something?
I tried to answer this question for myself tonight. Instead of heading out in 100 degree weather (literally - ridiculous here today) I hit the treadmill at the Y. Walked in and got blasted with cold air - they are keeping the workout room nice and cold - like 70. Started off at 8min mile - HR settled at 155. After 3 miles stepped it up to 7:30/mile - HR rose to 165. Last mile cranked it to 6:58/mile - HR settled in at 174. 174 is pretty high but I can sustain that for a while. Felt good coming off the mill.

Verdict - all the misery is heat related. The treadmill run was no problem (and I usually find treadmill runs to be harder than the road).

As far as my body telling me something - #### my body. I'm the boss - it better get in line and do what I tell it to do. (Today it finally listened.) I ain't gettin' any faster sitting on my ### at home.

I did throttle back somewhat in June due to an illness that hung on for a while. Right now in July, though, I am at 27-28 hours so far. That will go even higher this weekend. Great month.

 
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I went out this morning for 6, temp was 81 and the humidity was 96,

FAIL. I wanted to quit at 2 miles, but I kept going. I hit 3 running into the rising sun and it was awful. At 3.74 I had to stop running, now I had to walk the 2.25 miles home. After walking slowly to recover a bit I tried my hand at speed walking and that worked ok. I was able to pick it up and kinda run the las half mile or so to save a little pride.

I think that the 177 temp/hum number was only part of the problem. I think I have been trying to do to much to get the weight off faster. Since I got my bike fixed I have been going out for hard rides a couple of times a week, and i think t is hurting my runs. I rode yesterday morning and this morning my legs felt dead.

All of your advice on this is welcome, but I am going to take tomorrow off and sleep in for a change.

I was so hot out there that when I walked into the house it felt like a walk-in cooler. The thermostat is set on 82.

 
I went out this morning for 6, temp was 81 and the humidity was 96, FAIL. I wanted to quit at 2 miles, but I kept going. I hit 3 running into the rising sun and it was awful. At 3.74 I had to stop running, now I had to walk the 2.25 miles home. After walking slowly to recover a bit I tried my hand at speed walking and that worked ok. I was able to pick it up and kinda run the las half mile or so to save a little pride. I think that the 177 temp/hum number was only part of the problem. I think I have been trying to do to much to get the weight off faster. Since I got my bike fixed I have been going out for hard rides a couple of times a week, and i think t is hurting my runs. I rode yesterday morning and this morning my legs felt dead.All of your advice on this is welcome, but I am going to take tomorrow off and sleep in for a change.I was so hot out there that when I walked into the house it felt like a walk-in cooler. The thermostat is set on 82.
A big ride on the bike deadens my legs for the next day, I wouldn't sweat it. If you want to avoid the dead legs and try something new, give a bike/run brick a try. They are a real nice way to extend your workout time, which would burn more calories, without the same wear & tear of just doing a run. To start, ride about a 10K and then run 2 to 3 miles after. You'll think you are crawling on the run, but will be surprised when you look at the Garmin. You will benefit big from adding the bike as a cross element to running (and can shoot for that duathlon).
 
Darrin have you been lifting weights at all? Your legs and core might help with your running and biking or help avoid injuries. Your quads are also a huge muscle group, and since muscle burns more than fat, that might help you burn more calories in the long run. Your abs are involved in lifting your legs and your back is important for holding you up over a long bike ride so you don't get back ache. You won't want to run or bike much on days you work them, but you can do a light run to warm up your legs and get a little cardio in.

 
So I'm considering training for the Philly half marathon in November. My running buddy has been pushing me to do it, and I'm starting to really consider it. I have no clue how to train for this, so I figured I'd turn to the experts for a little guidance. I've seen some programs out on Runner's World, but I wanted to see what y'all had to say first.

A little background about me... I was a sprinter in HS/College, and ran some cross country in the fall to stay in shape. Distance has never been a strong point for me, but as I've gotten older (31) I've been able to 'tolerate' it more. Besides just getting back into it this year, I haven't run/worked out since 2004. Between getting married, having 2 kids, building a new house, I really let myself go. I gained 40lbs and hated myself for it. So in February I jumped into P90x and finished that up in the spring. I just did 2/3 of Insanity and got burnt out with juggling that crazy schedule. So here I am at a cross roads on what I'm going to do next.

I've done some running on days where I didn't feel like doing P90x or Insanity and have done 4 5Ks so far this season. I'm currently averaging ~8:20/mi at 5K race pace. This is with no training (running) at all, so I know I have some room to improve on that. I used to be down in the low 7's, but that was back in the hay day and I don't expect to get back to that (coming to grips that you're not 18 any more was a tough mental hurdle). What sort of pace should I be looking at with the half? The thought of running 10 minute miles for 13.1 miles doesn't seem like much fun (the sprinter in me, I guess). I have very little patience and struggle with pace. I have a penchant for going out too fast and having to hold on at the end instead of being able to hold back a bit and running negative splits. If I have a problem pacing myself at a 5k, what the heck am I going to do over 13.1 miles?

In looking at the training programs it doesn't look like it leaves much time for strength training. I've improved my core strength a lot so far this year and I don't want to lose it. I'm afraid that going to a running only schedule, especially training for the half, that I'll lose a bunch of what I've gained this year. Would I be over training if I did some simple pushup, pullups, ab work on the rest days?

Sorry for the 101 questions. I'm pretty interested in this challenge, so I want to know what I'm up against before diving in...

 
So I'm considering training for the Philly half marathon in November. My running buddy has been pushing me to do it, and I'm starting to really consider it. I have no clue how to train for this, so I figured I'd turn to the experts for a little guidance. I've seen some programs out on Runner's World, but I wanted to see what y'all had to say first.

A little background about me... I was a sprinter in HS/College, and ran some cross country in the fall to stay in shape. Distance has never been a strong point for me, but as I've gotten older (31) I've been able to 'tolerate' it more. Besides just getting back into it this year, I haven't run/worked out since 2004. Between getting married, having 2 kids, building a new house, I really let myself go. I gained 40lbs and hated myself for it. So in February I jumped into P90x and finished that up in the spring. I just did 2/3 of Insanity and got burnt out with juggling that crazy schedule. So here I am at a cross roads on what I'm going to do next.

I've done some running on days where I didn't feel like doing P90x or Insanity and have done 4 5Ks so far this season. I'm currently averaging ~8:20/mi at 5K race pace. This is with no training (running) at all, so I know I have some room to improve on that. I used to be down in the low 7's, but that was back in the hay day and I don't expect to get back to that (coming to grips that you're not 18 any more was a tough mental hurdle). What sort of pace should I be looking at with the half? The thought of running 10 minute miles for 13.1 miles doesn't seem like much fun (the sprinter in me, I guess). I have very little patience and struggle with pace. I have a penchant for going out too fast and having to hold on at the end instead of being able to hold back a bit and running negative splits. If I have a problem pacing myself at a 5k, what the heck am I going to do over 13.1 miles?

In looking at the training programs it doesn't look like it leaves much time for strength training. I've improved my core strength a lot so far this year and I don't want to lose it. I'm afraid that going to a running only schedule, especially training for the half, that I'll lose a bunch of what I've gained this year. Would I be over training if I did some simple pushup, pullups, ab work on the rest days?

Sorry for the 101 questions. I'm pretty interested in this challenge, so I want to know what I'm up against before diving in...
You're on point that you really should be doing more than just running (as suggested above for Darrin, too). Strength and core work become more critical as the years go on - so don't view them as an afterthought! Keep them in your regular rotation. I recently had a three year stretch of 500 weekly push-ups/sit-ups per week, but backed off that as I've now added yoga to my mix. Instead of worrying about cross-training on your rest days, keep in mind the benefit of having a rest week with lighter training once a month.I think the beauty of a half marathon is that, with solid training, it lets you run right on the edge between a hard race pace and an easier endurance mentality. So don't think you'll just be poking along ...your speed background can come into play. I'd argue that your upper body training will help, also. You're still a young pup - you can still recapture your earlier speed. One of our resident speed merchants (gruecd) is just a couple years older than you and he's in prime condition. My best 5K-to-10 mile racing years were at about the same age as you (but that was many calendars ago ..). So it's OK to be a speed guy who steps up to the half-marathon. Follow a program like Hal Higdon's, but feel free to keep an emphasis on the short distance and speed work ...make that your advantage.

 
So I'm considering training for the Philly half marathon in November. My running buddy has been pushing me to do it, and I'm starting to really consider it. I have no clue how to train for this, so I figured I'd turn to the experts for a little guidance. I've seen some programs out on Runner's World, but I wanted to see what y'all had to say first.

A little background about me... I was a sprinter in HS/College, and ran some cross country in the fall to stay in shape. Distance has never been a strong point for me, but as I've gotten older (31) I've been able to 'tolerate' it more. Besides just getting back into it this year, I haven't run/worked out since 2004. Between getting married, having 2 kids, building a new house, I really let myself go. I gained 40lbs and hated myself for it. So in February I jumped into P90x and finished that up in the spring. I just did 2/3 of Insanity and got burnt out with juggling that crazy schedule. So here I am at a cross roads on what I'm going to do next.

I've done some running on days where I didn't feel like doing P90x or Insanity and have done 4 5Ks so far this season. I'm currently averaging ~8:20/mi at 5K race pace. This is with no training (running) at all, so I know I have some room to improve on that. I used to be down in the low 7's, but that was back in the hay day and I don't expect to get back to that (coming to grips that you're not 18 any more was a tough mental hurdle). What sort of pace should I be looking at with the half? The thought of running 10 minute miles for 13.1 miles doesn't seem like much fun (the sprinter in me, I guess). I have very little patience and struggle with pace. I have a penchant for going out too fast and having to hold on at the end instead of being able to hold back a bit and running negative splits. If I have a problem pacing myself at a 5k, what the heck am I going to do over 13.1 miles?

In looking at the training programs it doesn't look like it leaves much time for strength training. I've improved my core strength a lot so far this year and I don't want to lose it. I'm afraid that going to a running only schedule, especially training for the half, that I'll lose a bunch of what I've gained this year. Would I be over training if I did some simple pushup, pullups, ab work on the rest days?

Sorry for the 101 questions. I'm pretty interested in this challenge, so I want to know what I'm up against before diving in...
You're on point that you really should be doing more than just running (as suggested above for Darrin, too). Strength and core work become more critical as the years go on - so don't view them as an afterthought! Keep them in your regular rotation. I recently had a three year stretch of 500 weekly push-ups/sit-ups per week, but backed off that as I've now added yoga to my mix. Instead of worrying about cross-training on your rest days, keep in mind the benefit of having a rest week with lighter training once a month.I think the beauty of a half marathon is that, with solid training, it lets you run right on the edge between a hard race pace and an easier endurance mentality. So don't think you'll just be poking along ...your speed background can come into play. I'd argue that your upper body training will help, also. You're still a young pup - you can still recapture your earlier speed. One of our resident speed merchants (gruecd) is just a couple years older than you and he's in prime condition. My best 5K-to-10 mile racing years were at about the same age as you (but that was many calendars ago ..). So it's OK to be a speed guy who steps up to the half-marathon. Follow a program like Hal Higdon's, but feel free to keep an emphasis on the short distance and speed work ...make that your advantage.
Thanks tri. I just looked over Higdon's Novice guide and it looks pretty reasonable. I checked out the Intermediate also and the schedule looks doable, but his comment in the first paragraph has me wondering which one I should be doing. I feel like I'm stuck in between the 2. The only thing keeping me from going the Intermediate route are the Sunday Longs. As I mentioned I've only ran 6 miles in one run a handful of times my entire life. Jumping right out to 5 miles on the first week has me a little concerned. Maybe I just need to suck it up and go do it....I love that he's suggesting strength work 2x a week as I've really become a big believer in core strength. I'm convinced that I was able to get back to a reasonable 5k time with little to no running due to the emphasis on core training. I don't want to lose that, so this is great.

I have roughly 17 weeks to the race, so I've got a good amount of time to ease into it. I'm wondering if I splice the two Novice/Intermediate plans together. Starting with the first month or so of the Novice and then switching over to the Intermediate? :(

 
So I'm considering training for the Philly half marathon in November. My running buddy has been pushing me to do it, and I'm starting to really consider it. I have no clue how to train for this, so I figured I'd turn to the experts for a little guidance. I've seen some programs out on Runner's World, but I wanted to see what y'all had to say first.

A little background about me... I was a sprinter in HS/College, and ran some cross country in the fall to stay in shape. Distance has never been a strong point for me, but as I've gotten older (31) I've been able to 'tolerate' it more. Besides just getting back into it this year, I haven't run/worked out since 2004. Between getting married, having 2 kids, building a new house, I really let myself go. I gained 40lbs and hated myself for it. So in February I jumped into P90x and finished that up in the spring. I just did 2/3 of Insanity and got burnt out with juggling that crazy schedule. So here I am at a cross roads on what I'm going to do next.

I've done some running on days where I didn't feel like doing P90x or Insanity and have done 4 5Ks so far this season. I'm currently averaging ~8:20/mi at 5K race pace. This is with no training (running) at all, so I know I have some room to improve on that. I used to be down in the low 7's, but that was back in the hay day and I don't expect to get back to that (coming to grips that you're not 18 any more was a tough mental hurdle). What sort of pace should I be looking at with the half? The thought of running 10 minute miles for 13.1 miles doesn't seem like much fun (the sprinter in me, I guess). I have very little patience and struggle with pace. I have a penchant for going out too fast and having to hold on at the end instead of being able to hold back a bit and running negative splits. If I have a problem pacing myself at a 5k, what the heck am I going to do over 13.1 miles?

In looking at the training programs it doesn't look like it leaves much time for strength training. I've improved my core strength a lot so far this year and I don't want to lose it. I'm afraid that going to a running only schedule, especially training for the half, that I'll lose a bunch of what I've gained this year. Would I be over training if I did some simple pushup, pullups, ab work on the rest days?

Sorry for the 101 questions. I'm pretty interested in this challenge, so I want to know what I'm up against before diving in...
You're on point that you really should be doing more than just running (as suggested above for Darrin, too). Strength and core work become more critical as the years go on - so don't view them as an afterthought! Keep them in your regular rotation. I recently had a three year stretch of 500 weekly push-ups/sit-ups per week, but backed off that as I've now added yoga to my mix. Instead of worrying about cross-training on your rest days, keep in mind the benefit of having a rest week with lighter training once a month.I think the beauty of a half marathon is that, with solid training, it lets you run right on the edge between a hard race pace and an easier endurance mentality. So don't think you'll just be poking along ...your speed background can come into play. I'd argue that your upper body training will help, also. You're still a young pup - you can still recapture your earlier speed. One of our resident speed merchants (gruecd) is just a couple years older than you and he's in prime condition. My best 5K-to-10 mile racing years were at about the same age as you (but that was many calendars ago ..). So it's OK to be a speed guy who steps up to the half-marathon. Follow a program like Hal Higdon's, but feel free to keep an emphasis on the short distance and speed work ...make that your advantage.
Thanks tri. I just looked over Higdon's Novice guide and it looks pretty reasonable. I checked out the Intermediate also and the schedule looks doable, but his comment in the first paragraph has me wondering which one I should be doing. I feel like I'm stuck in between the 2. The only thing keeping me from going the Intermediate route are the Sunday Longs. As I mentioned I've only ran 6 miles in one run a handful of times my entire life. Jumping right out to 5 miles on the first week has me a little concerned. Maybe I just need to suck it up and go do it....I love that he's suggesting strength work 2x a week as I've really become a big believer in core strength. I'm convinced that I was able to get back to a reasonable 5k time with little to no running due to the emphasis on core training. I don't want to lose that, so this is great.

I have roughly 17 weeks to the race, so I've got a good amount of time to ease into it. I'm wondering if I splice the two Novice/Intermediate plans together. Starting with the first month or so of the Novice and then switching over to the Intermediate? :hot:
I think this is a nice way to attack it. As an athlete (I was going to say former, but being one never goes away), you will figure out when to push yourself and when to throttle back. One of the best pieces of training advice is to never skip your long run of the week. No matter which training program you follow, you are bound to have break throughs and set backs. The break throughs tend to happen for me on the long runs (rides and swims) and make bigger distances and faster speeds seem attainable. You are a kid at 31!!! Don't let this slip away. I wish I'd discovered my passion for racing at your age, versus in my late 30s. One more piece of advice that took me too long to learn: it has to be fun (at least most of the time). Appreciate and enjoy the training and racing (and the huge role model you'll be for your kids).

 
Thanks tri. I just looked over Higdon's Novice guide and it looks pretty reasonable. I checked out the Intermediate also and the schedule looks doable, but his comment in the first paragraph has me wondering which one I should be doing. I feel like I'm stuck in between the 2. The only thing keeping me from going the Intermediate route are the Sunday Longs. As I mentioned I've only ran 6 miles in one run a handful of times my entire life. Jumping right out to 5 miles on the first week has me a little concerned. Maybe I just need to suck it up and go do it....I love that he's suggesting strength work 2x a week as I've really become a big believer in core strength. I'm convinced that I was able to get back to a reasonable 5k time with little to no running due to the emphasis on core training. I don't want to lose that, so this is great.I have roughly 17 weeks to the race, so I've got a good amount of time to ease into it. I'm wondering if I splice the two Novice/Intermediate plans together. Starting with the first month or so of the Novice and then switching over to the Intermediate? :goodposting:
The Higdon Intermediate is a 12 week plan. I'd think you could get to 15-20 miles/week in 5 weeks just by building from where you are to start up the intermediate plan. If that ends up being too much you can always drop back to the novice. I was in your shoes not too long ago and got up to a consistent 25 miles/week before my half and put in a really nice time (for me). In fact, I started out probably a bit behind you. You can do this.
 
What up, guys? It was raining and thundering when I got up this morning at 5 AM, so I decided that I'd go back to bed and do my 21-miler tomorrow morning instead. It's supposed to be a little bit cooler anyway.

I did, however, just get back from my first bike ride in like 15 years. I went a little over 12 miles, and I averaged 17.6 MPH. My butt's a little sore (not too bad), but it was fun. Definitely gonna enjoy having a cross-training activity that I can do outside!

 
I went out this morning for 6, temp was 81 and the humidity was 96, FAIL. I wanted to quit at 2 miles, but I kept going. I hit 3 running into the rising sun and it was awful. At 3.74 I had to stop running, now I had to walk the 2.25 miles home. After walking slowly to recover a bit I tried my hand at speed walking and that worked ok. I was able to pick it up and kinda run the las half mile or so to save a little pride. I think that the 177 temp/hum number was only part of the problem. I think I have been trying to do to much to get the weight off faster. Since I got my bike fixed I have been going out for hard rides a couple of times a week, and i think t is hurting my runs. I rode yesterday morning and this morning my legs felt dead.All of your advice on this is welcome, but I am going to take tomorrow off and sleep in for a change.I was so hot out there that when I walked into the house it felt like a walk-in cooler. The thermostat is set on 82.
A big ride on the bike deadens my legs for the next day, I wouldn't sweat it. If you want to avoid the dead legs and try something new, give a bike/run brick a try. They are a real nice way to extend your workout time, which would burn more calories, without the same wear & tear of just doing a run. To start, ride about a 10K and then run 2 to 3 miles after. You'll think you are crawling on the run, but will be surprised when you look at the Garmin. You will benefit big from adding the bike as a cross element to running (and can shoot for that duathlon).
That sounds like a good idea. It's been almost 6 hours and my legs still feel it so I am still taking tomorrow off. I will try a brick for one of my mid-week workouts.
 
PSL: Good luck in the race. You might want to look into buying your own minivan so that you'll always have one at your disposal and won't have to rely on your dates.
:lmao: I'm actually borrowing my soon-to-be-ex's mini-van for a ten day road trip with my daughters from here (Texas) to WI starting this Monday! I will be at my class reunion next Saturday, I'm not anticipating any mini-van re-enactments :penalty:
I spoke too soon. I had another mini-van incident last night, with a new gal. Great evening and all, but ended up drinking more than I anticipated and getting little to no sleep. Even worse, I tweaked a muscle doing acrobatics in her mini-van; which could not have been less than 95 degrees with no air (= great, sweaty workout; but not the best thing to do 2 nights prior to racing). From this it looks like it's my sartorius. I'm hydrating up a storm to make up for sweating so much last night, and will get myself to bed very early tonight to get some sleep made up.
Just emailed you a Word version of this. It has the items I selected for my triathlon race gear checklist. If nothing else, I am resting a little easier the night before events knowing that there is less chance I forgot a critical piece (or any piece) of race gear. Can't wait for the race report and am hoping for the best for you. Are you wearing the 2XUs for the whole event?
Thanks a ton!!!!! I'm using it right now to pack, as I'm leaving here in a couple hours. Gruecd: I hope you aren't getting flooded like Milwaukee. Great to hear that you are enjoying the bike!!

Ned: Great to have you on board! Post your workouts frequently to keep yourself accountable.

Sand: Way to kick the dreadmill into submission, and love your "I am the boss" comment!

 
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What up, guys? It was raining and thundering when I got up this morning at 5 AM, so I decided that I'd go back to bed and do my 21-miler tomorrow morning instead. It's supposed to be a little bit cooler anyway.

I did, however, just get back from my first bike ride in like 15 years. I went a little over 12 miles, and I averaged 17.6 MPH. My butt's a little sore (not too bad), but it was fun. Definitely gonna enjoy having a cross-training activity that I can do outside!
If your saddle gets worse one of the guys here told me to try this one. Works great (bought it on ebay for even less than what Performance charges).
 
What up, guys? It was raining and thundering when I got up this morning at 5 AM, so I decided that I'd go back to bed and do my 21-miler tomorrow morning instead. It's supposed to be a little bit cooler anyway.

I did, however, just get back from my first bike ride in like 15 years. I went a little over 12 miles, and I averaged 17.6 MPH. My butt's a little sore (not too bad), but it was fun. Definitely gonna enjoy having a cross-training activity that I can do outside!
If your saddle gets worse one of the guys here told me to try this one. Works great (bought it on ebay for even less than what Performance charges).
I love that saddle! At that weight (310 grams) it's also a great bargain! 2Young: Your list helped tremendously! Pretty sure I would have forgotten an air pump. Two things that I'd add to it are duct tape (for gels) and butt-butter.

 
What up, guys? It was raining and thundering when I got up this morning at 5 AM, so I decided that I'd go back to bed and do my 21-miler tomorrow morning instead. It's supposed to be a little bit cooler anyway.

I did, however, just get back from my first bike ride in like 15 years. I went a little over 12 miles, and I averaged 17.6 MPH. My butt's a little sore (not too bad), but it was fun. Definitely gonna enjoy having a cross-training activity that I can do outside!
If your saddle gets worse one of the guys here told me to try this one. Works great (bought it on ebay for even less than what Performance charges).
I love that saddle! At that weight (310 grams) it's also a great bargain! 2Young: Your list helped tremendously! Pretty sure I would have forgotten an air pump. Two things that I'd add to it are duct tape (for gels) and butt-butter.
:lmao: duct tape is in the tool box, duh :D Glad it helped. I use the new chamois version of Glide instead of the butter, good stuff. Kick ### tomorrow & have fun!!!!!
 
What up, guys? It was raining and thundering when I got up this morning at 5 AM, so I decided that I'd go back to bed and do my 21-miler tomorrow morning instead. It's supposed to be a little bit cooler anyway.

I did, however, just get back from my first bike ride in like 15 years. I went a little over 12 miles, and I averaged 17.6 MPH. My butt's a little sore (not too bad), but it was fun. Definitely gonna enjoy having a cross-training activity that I can do outside!
If your saddle gets worse one of the guys here told me to try this one. Works great (bought it on ebay for even less than what Performance charges).
I love that saddle! At that weight (310 grams) it's also a great bargain!
I think you recommended it. :thumbup:
 
Well, my first race since September is in the books! Wow, that was tough! As always, my race reports tend to run long.....

Other than not sleeping well last night, pre-race was good. Coffee and cereal, not rushed and got there almost an hour early. Helped set up a little bit, carrying stuff down from the parking lot, then warmed up and went through my normal dynamic stretching. Right before the start, saw my physical therapist, Erika, who was there to volunteer. She was with her training partner Karl, who has finished in the top 15 of men each of the last two years at Western States 100. Great guy, chatted with him for a bit, and I also found out that Erika finished 2nd woman at a 50 miler last weekend! That's her third top 3 gender finish this year in ultra events, total bad ###.

Race started and off we went, quickly hiking single file up singletrack, a pretty steep climb. About 2 miles in things started to loosen up, I was walking the ups and running the flats (ok, there were no flats) and downs. Felt pretty good, no problems with my achilles or plantar fascia. After hitting a pretty steep downhill around mile 3, I noticed a little pain on the outside of my right knee. Nothing too bad, but by mile 5 it had spread up my leg a bit, and I knew it had to be my IT band. I've never had an issue with it, ever, so wasn't sure what to do. I even stopped 2-3 times to try different stretches, but nothing seemed to be helping. So I just kept going.

At just past the 6 1/2 mile mark we came out of the single track and onto a fire road. I was following this probably late-50s dude with the most muscular legs ever (yes, I noticed), and he and another guy started heading down this hill. I looked off to the right and saw another trail, with striped ribbons, indicating a turn. I paused, followed them down the hill for probably 1/10 of a mile (legs like that, figured he knew what he was doing), but then stopped and walked back up to the other trail. I wasn't sure if they were off, or I was - so I waited. It took about 2 minutes for someone else to come along, and they confirmed that those 2 had missed a turn. Off we went back onto singletrack.

As you can see, it's net downhill to the 1/2 way point. My IT band pain progressively got worse and worse, but I was still running most of the "runnable" stuff. After that missed turn was an out-and-back section, downhill 600' over less than 2 miles. Started to see runners coming back towards us, always tricky on singletrack. Kept thinking on the way down about having to climb back up that, and sure enough, it was pretty tough. But settled in at the front of a little pack of 4 and managed to power hike and run a little all the way back up.

I normally don't have a problem starting to run again after walking, but with the pain it was getting tougher and tougher every time. I guess "luckily" it was a 5+ mile, 1000' climb over this section, with really only one small break in the climbing. So not too many opportunities to get running again. Had some stomach issues in this section, too, thought I was going to puke a couple of times, but managed not to.

The last aid station was only 1 1/2 miles from the finish, but it was timely as my bottle had been empty for a good 10 minutes. Had some Sprite to settle the stomach, filled up with water, and after a quick little hill started a really tough, technical downhill section that covered most of the way to the finish. I passed one girl, got passed by another guy, and I think the fact it was so rocky and technical took my mind off what was now some pretty bad pain. The last 1/2 mile or so it got a little smoother, and that just made me notice the pain even more. I stopped to walk again for just a bit, only to crest a little hill and see someone saying "you're almost there", turned a corner, and saw the finish line. Managed to run in pretty well, cheered on by Western States Karl as I crossed the line, for a total time of 4:02.

All in all, obviously a tougher and slower day than I expected, due to having to deal with a level of pain, and a type, that I wasn't familiar with. My goal coming in was really just to finish, but in the back of my mind I had 3:45 and 4:00 as my A/B goals - and considering the couple minutes I wasted on the missed turn, felt pretty happy to basically hit that 4:00 mark. Of course my other goal was to not get hurt. Talked to my PT afterward, she suggested ice and a foam roller, and felt that if I treat it pretty aggressively, since it's the first time hopefully we can catch it before it becomes chronic. Iced for 30 minutes already, will ice a couple more times tonight and I'll go buy a foam roller in a bit. But it's pretty damned sore still!

I'll tell you one thing, every trail race is a unique adventure!

 
Duck: as always, a great race and report!! Please take care of your injury.

Quick Question: Anyone ever swim with the Garmin 305 HR strap :goodposting:
Does it look like this? If so, then yes, tons of times. It typically pick it up right out of the water (both Olys were fine). For the HIM, it picked up heart rate before the swim and coming out of the water, but lost things on the bike. There is a rubber gasket to seal off the battery. I have seen lots of folks wearing them coming out of the water.
 
Wow the formatting on this page is wacky.

I completed my longest training run ever this morning - 10 miles. Took me an hour and 38 minutes. I basically took a 5 mile loop that I've run a few times and just did it twice in succession. The pace on this was quite a bit slower than my 5 miler from earlier this week, but I felt great that day.

Friday I ran a 5K in 24:39.

 
No training today, which is a good thing as my legs are still a bit sore. I am just sitting around watching movies and using my fantastic will power to stop myself from buying and eating a pint of peanut butter ice cream. The ice cream may win out in the end.

So I have been thinking more about duathlons and I thin I could do it. Though I would need a different bike. The one I have is a nice one, but it is a comfort/cruiser and not really made to help me go fast. My problem is that I have to get an inexpensive one that can last a few years. I found a site called bikesdirect.com that offers free shipping, and I was wondering if anyone else had suggestions on where to look. I also checked ebay but didn't see anything there that I liked.

I am 5'11" with an inseam of 33", that would seem to indicate a bike 0f 58-60 cm. I did find one for 299 pretax that is 59cm.

Any suggestions?

Feel free to try and talk me out of duathlons as well. It does seem a bit nutso.

 
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No training today, which is a good thing as my legs are still a bit sore. I am just sitting around watching movies and using my fantastic will power to stop myself from buying and eating a pint of peanut butter ice cream. The ice cream may win out in the end.

So I have been thinking more about duathlons and I thin I could do it. Though I would need a different bike. The one I have is a nice one, but it is a comfort/cruiser and not really made to help me go fast. My problem is that I have to get an inexpensive one that can last a few years. I found a site called bikesdirect.com that offers free shipping, and I was wondering if anyone else had suggestions on where to look. I also checked ebay but didn't see anything there that I liked.

I am 5'11" with an inseam of 33", that would seem to indicate a bike 0f 58-60 cm. I did find one for 299 pretax that is 59cm.

Any suggestions?

Feel free to try and talk me out of duathlons as well. It does seem a bit nutso.
I think you can do one too! But, I'd try one with the bike you have before dropping cash on a new bike. For about $25 you could put cheap "slicks" (slick tires) on your bike. I did this on my son's mountain bike for kids tris and it was silly how much speed it added. Go watch (or better yet volunteer at) a triathlon and/or duathlon. You'll see that there are all kinds of bikes. I started out my initial tri training on a 1979 Schwinn Continental before upgrading when I knew I was hooked.______________________________

Update: Obeying Dr's orders to stay out of the pool (cheated and did 2,000 yards on Monday). Also sort of obeyed his take a week off running. I walked 3 miles on Wednesday, rode 20 on the trainer Friday and ran 5 yesterday. I think the worst is over for the ankle and am know left with just a bump on the bone. I have an appointment made with the hand specialist on 8/5 (2 days before my next tri). He is going to have to have one hell of a compelling argument to keep from racing.

We made a last minute decision to race day register my daughter for a kid's tri this morning and are so glad we did. She had a blast and did a great job (no podium, but a solid race). Cool part, Olympic Gold Medalist Sheila Taoramina was there to speak to the kids before the event, high fived each kid as they came out of the water and was there at the end to get pictures with the kids and even let them try on her gold medal. What an awesome thing for my daughter to get to wear a gold medal (until she gets her own of course).

:hophead: for PSL!

 
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Darrin: check all your measurements, prior to getting yourself into a 58 cm bike. There is a very good chance that is a bit large for you. This link is a really good fit calculator.

____________________________

My RACE Report!!!!!!!!!!

Pre-race

I ended up spending the night at the race site, as I needed to pick my packet up the night before (no day of pick up) and didn't want to drive 2 hours each way, 4x. I got to bed good and early (9:45) as I was a bit sleep deprived, and amazingly fell right to sleep. At 12:17am, the frick'n air conditioner in my room went off and woke me up (it was louder than loud), as it did at 3:34. Both times I thankfully got myself right back to sleep, and actually woke up feeling awesome at 5:00 am (transitions opened at 5:15). I got my morning duties taken care of (twice!), got a shower/shave, and felt rejuvenated, and very ready for the day. I made it to the transition area at 5:50, and learned that they were sorted by race number. Since I was one of the last to register, my slot was near the very end (furthest away from T1 exit/T2 entrance = it sucked!). I got all my gear set-up and a fantastically run-stalking-worthy girl in our shoot put a big pink X with tape at the entrance, and in front of her spot (her's was right next to mine :wub: ). This was an awesome trick, as it really helped to find our transition spot. They had the water open for swim from 6:20 to 6:40, so I took a dip in the river which felt more like a bathtub (90 degrees!). Race meeting was from 6:45 to 7:05, and first wave went out at 7:10. The weather was hot and humid (duh, it's Texas in July!).

Swim

The entire course could not have been more beautiful, but the swim course was especially cool! The swim was in the middle of two bridges that crossed the river, which were all lined by spectators yelling and screaming for you (awesome to have inspiration in the water!). The swim was a water start, as the depth of the water was really deep as soon as you got in. Like an idiot I was one of the first one's in our wave (pink caps :unsure: ) to get into the water. I treaded water for almost 5 minutes (time between waves) and could feel my HR escalating while doing so. Horn went off, and I started very cautiously, as I knew I'd be slower than most. I breast stroked a good 20 meters then started swimming. After about my tenth stroke, somebody literally went right over the top of me, from my blind side (I breathe left only). Unfortunately, it was right while I was taking a breath, and I went under a good foot, with my mouth wide open. I took in a good gallon of the Brazos river (I'm likely poisoned for life!), and could not get myself to stop coughing/gagging. I took a good minute to just tread water, to get back in the race. I kayaker came up to me to see if I was alright, and after trying unsuccessfully to talk to him I just gave a thumb-up. Unfortunately, I was breathing very heavy, and purping (chunks) quite a bit. I spent the next half+ of the 1,500 meter (which is a heck of a lot longer than I remember!!) struggling with breathing. At the last turn of the counter-clockwise course (a big square), I finally started to get some rhythm, but was stuck behind very slow people. I got around them, but in doing so, I also got way off course, prior to getting back on. I got out of the water, with great assistance from volunteers (needed for all), and was disoriented and woozy (which I expected).

My swim time was a pitiful 37:23. I actually thought it would be around 40:00, as it felt that slow. I was thus, more than 2 minutes behind where I wanted to be.

T1

To get from the swim to the transition area required 7 switchbacks which was unfortunately an extremely narrow path. Since I was in the second to the last wave, the only people that were going up the ramps in front of me could have given a rat's ### how quickly they got up. I frustratingly attempted to get around the chunkies ahead of me, but was not very successful. Once I got to the transition area all went really well. I got my socks on (Yes 2Young, I was also sporting the ever cool 2xu sleeves already!) really quickly, and got out of there and on the bike in great shape.

My T1 time was 2:55 which was actually pretty fast considering the obstacles in front of me. Again, I knew I was slow, but didn't know how slow. I was now (unknowingly) almost 3 full minutes behind where I wanted to be. I now knew why last year's times for both transitions were soooo slow.

Bike

The bike course was beautiful. Gently rolling hills, decent pavement except for one stretch (had to go over it twice) of chip seal, and amazing scenery (all country roads, much of it with full canopy cover = shade!). My bike goal was to keep all miles under 3:00 and to average 22.0 MPH, while not overextending myself to help with the run. While I didn't have a HR monitor (I don't have the cool one you have 2Young), I know my HR stayed waaaaay down the entire ride. I felt amazingly great and thoroughly enjoyed all 25 miles (+.2 according to my watch). Only one bike passed me (beautiful Cervelo with disk wheels and a young-buck on it), and I loved passing at least 100 (of course everyone who had speed was waaaaaay out in front of me as they kicked my butt on the swim. I did have 3 miles in a row (into the wind on chip seal) that were 2:58-2:59, but had no problem keeping all miles under 3:00 (20 mph). I had a tail wind coming in the last 7, and felt like I was on cruise control, as I kept my average right at 22.0 mph. My legs greatly thanked me for not pushing it!

Bike time was 1:08:48 = 1:12 faster than predicted/goal (this is with the extra .2 which is likely me just not doing the tangents really well.



T2

T2 was pretty straight forward, though I was in the far corner only three rows from the very end, and in the dismount area was quite a ways from the entrance. I had predicted 1:30, and was happy with my 1:55, as it was a clean in and out.

Run

I've been dreading this run for a full month, as I haven't acclimated to the heat really well, and the 300+ feet of climbing in a 3 mile stretch (miles 1.5 to 4.5) was more hills than I've done in quite awhile. My legs wanted to fly coming off the bike, as I had approx. 100 rpm cadence over the last 2 miles of the bike ride in preparation. Through mile one I was shocked how flat it was, and was content with an 8:23 first mile. I had planned on running an 8:30 to start, but my legs were feeling great. I picked it up a bit for the first half mile of the second mile, and then I found the hills :shock: They were steep, winding, and wicked. I powered through mile two at 8:31, and still felt pretty darn good. Mile three was 100% uphill and I had to walk at one point (as did everyone else I could see) as the elevation at one switchback was brutal. There was a downhill stretch to end that mile and I was really happy to run an 8:47. The turnaround was right after that mile = mile 4 was mostly downhill!!!!!!!!!!! I did some math in my head, and told myself I needed an 8:13 to make that crazy two mile stretch be at 8:30's and went for it. While my quads took a beating on the descent following the ascent, mile four was 8:11 (back on pace!). Mile 5 was hilly for only the first half before hitting the flats and was a nice 8:21. I expected to bonk by now and was shocked that all was a go for mile 6! This mile included a bunch of switchbacks over almost an approximate quarter mile to get up to an old expansion bridge that was the finish line. Mile six was completed at the very top (in 8:11!!) and I passed a guy in my age group in the middle of it!! The last .2 down the bridge with a GREAT chute of spectators was at 7:45 pace.

In all nobody in my age group passed me on the run and with the course being even hillier than I anticipated, I was ecstatic to run it in 51:56 (4 seconds faster than predicted) :pickle: I'm ecstatic that I had zero cramping during the run or bike (toes cramped on the swim), and even with the extra time in transitions and in the swim, I ended up within 2 minutes of my predicted time (goal was 2:41; ran 2:42:54!).

Thus, other than screwing the pooch on the swim, it was an amazingly awesome race. The support was phenomenal, the course surprisingly beautiful (amazingly beautiful!), and the spectators were great. I hope to make this an annual event :thumbup:

 
Cool part, Olympic Gold Medalist Sheila Taoramina was there to speak to the kids before the event, high fived each kid as they came out of the water and was there at the end to get pictures with the kids and even let them try on her gold medal. What an awesome thing for my daughter to get to wear a gold medal (until she gets her own of course).

:thumbup: for PSL!
The heck with your kid, I'd love to have a look (and wear for a sec) a real gold medal! That is awesome.

My update - a small 63 mile training ride today. It was effing HOT. The day started with a drizzle which then turned into a turkish bath. Really hot, really humid. When I got home the temp was 99. On the road it was way more than that. There were a couple brutal climbs - 12%ers for a couple hundred feet up or so that were on blacktop with no wind. Sufferfest. The ride ended up being great for ~50 miles and then I was ready to be done.

Did manage to average 18 or so with 5800 ft. of climbing, so not a bad workout today.

 
Throwing my hat into the mix. I've decided I'm going to give the Philly half a go...

The family's going on vacation at the end of this week, so I'm going to take it easy this week and next to recharge my batteries a bit and then dive into a modified Novice/Intermediate Higdon program.

I have a 5k on Tuesday that I'm running with my buddy again (same hilly course I posted about a while back). It's been insanely hot, but we got hit with a pretty good T-storm a little while ago which dropped the temps down to 73, but 100% humidity. I figured this was my one shot at getting a run in this weekend, so I went out in the drizzle after a light warmup with my 4yr old son (he loves to do pushups, jumping jacks, etc with me).

It's amazing what some cooler temps will do, even if it's 100% humidity. I ran my neighborhood loop (3mi) and ran it faster than I ever have before (7:56/mi). It's super flat, but I'm pretty siked to get under that 8min mark. I hope I didn't shoot myself in the foot for Tuesday with going that fast two days before the race. I had all intentions of going at it easy to just enjoy getting out, but once I hit the 1mi mark and felt it I just couldn't control myself.

In looking back at my phone (I have a running app on the iphone), I managed to log 9miles this week without any sort of plan. I've just been getting out while I can with all the craziness at work and getting ready for vacation. I'm really starting to look forward to this Higdon plan and see how logging some real mileage is going to feel.

Wow pigskin - you rocked that. I felt like superman after my 3mi run...Reading your race rpt sure puts everything into perspective! :lol:

 
Cool part, Olympic Gold Medalist Sheila Taoramina was there to speak to the kids before the event, high fived each kid as they came out of the water and was there at the end to get pictures with the kids and even let them try on her gold medal. What an awesome thing for my daughter to get to wear a gold medal (until she gets her own of course).

:lol: for PSL!
The heck with your kid, I'd love to have a look (and wear for a sec) a real gold medal! That is awesome.
Just being that close was good enough for me. For a moment, I was a bit shocked she'd have it there for kids to touch & wear. I would have thought medalists would store these away in a display case &/or keep it in a safe deposit box. She pointed out how the gold is wearing off and it is actually a silver medal, gilded in gold. She explained that she never thought about storing and loves to share it with anyone she can. WTG PSL, I'm sure you success had everything to do with the 2XUs!! Enjoyed the course description. I've never river swam for an event, did you have to fight any current one way or the other?

 
get us off that last page with the crappy formatting. :lol:

 
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Anyone have a recommendation on a FF League Management Website? 2 of the leagues I am in use CBS Sportsline and I love the product, but it is so dang expensive. The league I Commish has used FanBall for 5 years & it is a POS, but we kept coming back with hopes it would get better. We are done with FanBall and I'd like to find something close to the same, but not as expensive as CBS.
My leagues use myfantasyleague.com. We like it well enough.
+2
 

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