Ran a 10k in June (4 Viewers)

[D_House]

My first-ever 20-miler was scheduled for Sunday. But I had to pull the plug after 17.

20 mile run fail on Sunday. I got to mile 17 and couldn't take the pain so I called it a run. :wimp:

You and me both.

Haha. I think you have a much better base than I do though. I'm legitimately worried about my ability to complete my marathon, which is in less than three weeks. I hope the taper, new running shoes, and some yoga hip stretches that my wife is going to show me are enough to get me past the difficulties I've been having.

I did take away a lot from your previous post about focusing on discipline - this run was well paced and aside from the pain in my hip and feet that started to accrue around mile 14, I did not feel bad.

 

[pigskinliquors]

Grue: as a diehard Bears fan PLEASE get lots of pic's!

D_House: Never underestimate the power of a proper taper, and race day adrenaline. Making it to mile 17 is still a great achievement. Regarding shoes, seeing somebody for a proper fit is pretty darn important. Changing shoes this late in training might be problematic, but if you have the wrong shoes right now, I wouldn't pass go, but go directly to the shoe store for a fitting + new shoes. You'll want to have them broken in, and to be used to them before having just them and a thin pair of socks between your arches and 26.2 miles of pounding.

____________________

My Update:

I finally had a good run My longest run all summer was 7.5, and thought I'd go out for 8 this morning with the weather having cooled off substantially (62 degrees at start!!!). I couldn't find my HR strap, but figured I wouldn't need it as I planned on running slow, just to get some mileage in. I ran the first mile at 8:41, and every subsequent mile at least :05 seconds faster. My 8th mile (@7:52) ended at the house and I felt great, so I ran right past it and ran a 9th mile (@ 7:48). My legs felt great, and feel like I could have gotten a 10th mile in without much difficulty. After a dreadful summer full of runs, it felt good to come home without pruny fingers, and some energy left. I spent the morning creating a training schedule to attempt to be ready for my first HIM, on 11/7. Since I have a total of 20 miles on my bike in the last month, I have a long ways to go, but think it's feasible IF I can stay injury free, and find the time to get my scheduled workouts in (6 weeks out). :fingerscrossed:

Side note: I found my HR strap on the road less than a quarter of a mile from my house. I likely left it on the trunk of my car after my last run at home (last Thursday AM), and left for work with in on there (or my neighbor's dog took it out of my garage. Regardless, it's useless now, as it won't work The upside is that I will now order a waterproof one!

 

[2Young2BBald]

____________________My Update:I finally had a good run My longest run all summer was 7.5, and thought I'd go out for 8 this morning with the weather having cooled off substantially (62 degrees at start!!!). I couldn't find my HR strap, but figured I wouldn't need it as I planned on running slow, just to get some mileage in. I ran the first mile at 8:41, and every subsequent mile at least :05 seconds faster. My 8th mile (@7:52) ended at the house and I felt great, so I ran right past it and ran a 9th mile (@ 7:48). My legs felt great, and feel like I could have gotten a 10th mile in without much difficulty. After a dreadful summer full of runs, it felt good to come home without pruny fingers, and some energy left. I spent the morning creating a training schedule to attempt to be ready for my first HIM, on 11/7. Since I have a total of 20 miles on my bike in the last month, I have a long ways to go, but think it's feasible IF I can stay injury free, and find the time to get my scheduled workouts in (6 weeks out). :fingerscrossed: Side note: I found my HR strap on the road less than a quarter of a mile from my house. I likely left it on the trunk of my car after my last run at home (last Thursday AM), and left for work with in on there (or my neighbor's dog took it out of my garage. Regardless, it's useless now, as it won't work The upside is that I will now order a waterproof one!

I have an idea for your training schedule, if you haven't finalized what you are working on. I'd take the plan I emailed to you and work backwards to 6 weeks out. For week 6, I'd try to do that week's plan at about 50-60% of each work out, week 5 at 60-70%, 4 at 70-80% & 3 at 80-90%. With 2 to go, I'd try an Sunday brick of about a 45 mile ride & a 10 mile run (or a double brick of 25/5). For your swims, I would screw the speed work and work on distance endurance. Gaining 3 or 4 minutes at this stage of the game is less important than knowing you can comfortably swim the 1.2 miles. I would also work on slowing your bike pacing just a bit to save some in the tank for the run. Just my I think you can do this. You have huge mental strength (as proven by your attack on the ultra) and know how to push & throttle back.

 

[pigskinliquors]

____________________My Update:I finally had a good run My longest run all summer was 7.5, and thought I'd go out for 8 this morning with the weather having cooled off substantially (62 degrees at start!!!). I couldn't find my HR strap, but figured I wouldn't need it as I planned on running slow, just to get some mileage in. I ran the first mile at 8:41, and every subsequent mile at least :05 seconds faster. My 8th mile (@7:52) ended at the house and I felt great, so I ran right past it and ran a 9th mile (@ 7:48). My legs felt great, and feel like I could have gotten a 10th mile in without much difficulty. After a dreadful summer full of runs, it felt good to come home without pruny fingers, and some energy left. I spent the morning creating a training schedule to attempt to be ready for my first HIM, on 11/7. Since I have a total of 20 miles on my bike in the last month, I have a long ways to go, but think it's feasible IF I can stay injury free, and find the time to get my scheduled workouts in (6 weeks out). :fingerscrossed: Side note: I found my HR strap on the road less than a quarter of a mile from my house. I likely left it on the trunk of my car after my last run at home (last Thursday AM), and left for work with in on there (or my neighbor's dog took it out of my garage. Regardless, it's useless now, as it won't work The upside is that I will now order a waterproof one!

I have an idea for your training schedule, if you haven't finalized what you are working on. I'd take the plan I emailed to you and work backwards to 6 weeks out. For week 6, I'd try to do that week's plan at about 50-60% of each work out, week 5 at 60-70%, 4 at 70-80% & 3 at 80-90%. With 2 to go, I'd try an Sunday brick of about a 45 mile ride & a 10 mile run (or a double brick of 25/5). For your swims, I would screw the speed work and work on distance endurance. Gaining 3 or 4 minutes at this stage of the game is less important than knowing you can comfortably swim the 1.2 miles. I would also work on slowing your bike pacing just a bit to save some in the tank for the run. Just my I think you can do this. You have huge mental strength (as proven by your attack on the ultra) and know how to push & throttle back.

Thanks 2Young! Great idea, but I went ahead and did a day by day schedule using my time constraints. I have 4 bricks built in with the last being a 40/10, though I like our idea of a double brick. I'm on the run right now, but will forward my full schedule to you when I get a chance.

 

[Darrinll40]

Went out and did an easy 3 miles at a 10:27 pace. It was only 77, but the humidity was 94%. There has been storms rolling through and that brought the temps down about 10 degrees. Unfortunately I didn't catch any rain while out there.

 

[Mario Kart]

So, had the 5k Komen run this past Sunday in Milwaukee. It was in the low 50's or possibly lower when we got to the site. Parked about a half mile or so away so we left our pants in the car... that was cold. Once the sun broke the horizon though it warmed up nicely... about an hour later. There were plenty of tents with some SWAG but not much. Did not want to eat anything there but did have some coffee as it was warm and helped a bit.

Took about a minute to get the start line and begin running. My friend and I ran the whole thing together and even having some conversation along the way as it was her first time doing this kind of thing however running for her is not as new to her as it is to me. Some hills and turns that seemed bad but was not while running. Ended the race running the 5k at 33:00 minutes. Right about my pace that I have been doing for the 5:00 minute half miles lately. So, overall, not a bad time at all. And, I did run the whole thing unlike many people that we did pass. The walkers were behind us so I know these were not normal walkers but runners as well.

The next run in Milwaukee is the 10k in about four weeks but I do not think I will be anywhere near ready for that one so I will probably pass on that.

I need some help though. Either I am not breathing correctly or I am naturally a heavy breather. I need tips on how to breathe more easily so I can be more fluid as I run. Please help.

I would also like to increase my pace and I think breathing has something to do with that. My calves are a little tight while I run, I am not having knee issues anymore at this point, and I would love to run more when I go out. She and the people really did motivate me to keep going because I did not want to let her down nor myself down. I think I did pretty good for ~7 weeks of informal training and just running. I did run at a weight a little heavier than I wanted to but no sense in freting over that I guess.

I know it will be getting cold quickly here but I am making an informal goal of being able to run 5 miles by the end of the year (4.5 months of training if you will). I also think I should run a little less. I have been either running every day or every other day... I wonder if I run every third day if that would be better for going longer distances. I would like to do 5 miles at least at a 9:00 mile pace.

Right now I can do three miles at a 10:00 pace. So, that will be adding two miles and speeding up a whole minute each mile. Maybe if I am able to get rid of 10-15 more pounds that would really help.

 

[rail]

Went out for my 20 miler on Sunday. Could only make it 8. 5 miles until my IT band absolutely killed my knee. Felt like someone was driving an ice-pick into it. I've pushed through the pain on previous runs, but on Sunday my knee was having none of it. Looking back, I haven't had a strong run in about 2-3 weeks because of pain from the IT band - it's affected my gait.

Now I'm super . I never even knew what the &*%# an IT band was until last year when my gf dealt with it. Reading up on it, I've got to get some serious rest, ice, anti-inflammatories, stretches and strengthening exercises. I guess my cardio will be done in the pool. And I'm getting a knee band. Hope it's enough to have me ready on Oct. 17.

I've trained too hard and too much to back out of my first marathon now. IT band be damned. :finger:

 

[gruecd]

Went out for my 20 miler on Sunday. Could only make it 8. 5 miles until my IT band absolutely killed my knee. Felt like someone was driving an ice-pick into it. I've pushed through the pain on previous runs, but on Sunday my knee was having none of it. Looking back, I haven't had a strong run in about 2-3 weeks because of pain from the IT band - it's affected my gait.Now I'm super . I never even knew what the &*%# an IT band was until last year when my gf dealt with it. Reading up on it, I've got to get some serious rest, ice, anti-inflammatories, stretches and strengthening exercises. I guess my cardio will be done in the pool. And I'm getting a knee band. Hope it's enough to have me ready on Oct. 17.I've trained too hard and too much to back out of my first marathon now. IT band be damned. :finger:

Get a foam roller. Those things are for the ITB.

 

[FUBAR]

rest yesterday, I'm not sure why but my legs felt extremely heavy, it's not like I put a lot of miles in friday and saturday although maybe the hills friday evening and sprints saturday morning made a back b2b combo?

today was a weight room day

12 minutes on the eliptical

chest, back, abs - 3 exercises and 3 sets each, high reps

12 minutes expresso bike

tomorrow, 1 hour trail run if it's not too wet.

This became a 32 minute 4.5 mile run, just too busy this afternoon so I had to squeeze it in this morning. tomorrow, sprints and weights.

 

[Darrinll40]

So, had the 5k Komen run this past Sunday in Milwaukee. It was in the low 50's or possibly lower when we got to the site. Parked about a half mile or so away so we left our pants in the car... that was cold. Once the sun broke the horizon though it warmed up nicely... about an hour later. There were plenty of tents with some SWAG but not much. Did not want to eat anything there but did have some coffee as it was warm and helped a bit. Took about a minute to get the start line and begin running. My friend and I ran the whole thing together and even having some conversation along the way as it was her first time doing this kind of thing however running for her is not as new to her as it is to me. Some hills and turns that seemed bad but was not while running. Ended the race running the 5k at 33:00 minutes. Right about my pace that I have been doing for the 5:00 minute half miles lately. So, overall, not a bad time at all. And, I did run the whole thing unlike many people that we did pass. The walkers were behind us so I know these were not normal walkers but runners as well.The next run in Milwaukee is the 10k in about four weeks but I do not think I will be anywhere near ready for that one so I will probably pass on that.I need some help though. Either I am not breathing correctly or I am naturally a heavy breather. I need tips on how to breathe more easily so I can be more fluid as I run. Please help.I would also like to increase my pace and I think breathing has something to do with that. My calves are a little tight while I run, I am not having knee issues anymore at this point, and I would love to run more when I go out. She and the people really did motivate me to keep going because I did not want to let her down nor myself down. I think I did pretty good for ~7 weeks of informal training and just running. I did run at a weight a little heavier than I wanted to but no sense in freting over that I guess. I know it will be getting cold quickly here but I am making an informal goal of being able to run 5 miles by the end of the year (4.5 months of training if you will). I also think I should run a little less. I have been either running every day or every other day... I wonder if I run every third day if that would be better for going longer distances. I would like to do 5 miles at least at a 9:00 mile pace.Right now I can do three miles at a 10:00 pace. So, that will be adding two miles and speeding up a whole minute each mile. Maybe if I am able to get rid of 10-15 more pounds that would really help.

Congrats on running the whole thing. Getting in that first 5K is a nice experience. But I can guarantee you that if you were chatting along the way you were no where near the speed you could have run it. As to breathing, yes it is important. I seem to fall into a breathing rhythm when I am running, and I have grown so used to it that I hardly notice anymore. I take a breath about every three steps and I always try to exhale more than inhale. Also my inhale is not one steady pull, it is like two quick pulls, then a stead exhale. When I am doing it right it just feels right. The reason you run more days (as it was explained to me) is to build a good base. Once you are running regular and it is easier then you can add miles to the runs, or go faster. I have only been at it for a few years so others here can probably help a bit more on this issue. I only know that I went from not running, to doing 1 mile 4 days a week, then to 3 miles 5 days a week. After that I started creating a long run of 5 miles, then 6 and on up until I was running 13.6 miles to get ready for a half marathon. All the time I was running longer on long run days, I kept up the base of 3 and 5 spread throughout the week. I guess it was about 7 months from my first ever run to the first time I did 10 miles. Also, if you have a whole lot of free time, you can just go back and real all the posts from back then. All of the other runners gave very good advice to me in this thread.

 

[Sand]

So, had the 5k Komen run this past Sunday in Milwaukee. It was in the low 50's or possibly lower when we got to the site. Parked about a half mile or so away so we left our pants in the car... that was cold. Once the sun broke the horizon though it warmed up nicely... about an hour later. There were plenty of tents with some SWAG but not much. Did not want to eat anything there but did have some coffee as it was warm and helped a bit. Took about a minute to get the start line and begin running. My friend and I ran the whole thing together and even having some conversation along the way as it was her first time doing this kind of thing however running for her is not as new to her as it is to me. Some hills and turns that seemed bad but was not while running. Ended the race running the 5k at 33:00 minutes. Right about my pace that I have been doing for the 5:00 minute half miles lately. So, overall, not a bad time at all. And, I did run the whole thing unlike many people that we did pass. The walkers were behind us so I know these were not normal walkers but runners as well.The next run in Milwaukee is the 10k in about four weeks but I do not think I will be anywhere near ready for that one so I will probably pass on that.I need some help though. Either I am not breathing correctly or I am naturally a heavy breather. I need tips on how to breathe more easily so I can be more fluid as I run. Please help.I would also like to increase my pace and I think breathing has something to do with that. My calves are a little tight while I run, I am not having knee issues anymore at this point, and I would love to run more when I go out. She and the people really did motivate me to keep going because I did not want to let her down nor myself down. I think I did pretty good for ~7 weeks of informal training and just running. I did run at a weight a little heavier than I wanted to but no sense in freting over that I guess. I know it will be getting cold quickly here but I am making an informal goal of being able to run 5 miles by the end of the year (4.5 months of training if you will). I also think I should run a little less. I have been either running every day or every other day... I wonder if I run every third day if that would be better for going longer distances. I would like to do 5 miles at least at a 9:00 mile pace.Right now I can do three miles at a 10:00 pace. So, that will be adding two miles and speeding up a whole minute each mile. Maybe if I am able to get rid of 10-15 more pounds that would really help.

First off, congrats on a great race. No fretting - that is a good solid effort. Second, the heavy breathing is probably just fitness related (and also probably is an effect of the extra weight). BTW, losing 15 lbs is huge for running. That equates to 30sec/mile all by itself, and with the gains you will see from running them off I'll wager there is an easy minute/mile ready to drop off of your times.One question - did they have chip timing there? I signed up for mine here in two weeks (a work thing more than anything else). They decided chips were too much of a pain and won't even offer them. How stupid is that - a 5k race where they aren't even offering to time you.

 

[wraith5]

So, had the 5k Komen run this past Sunday in Milwaukee. I need some help though. Either I am not breathing correctly or I am naturally a heavy breather. I need tips on how to breathe more easily so I can be more fluid as I run. Please help.

Great job on the race!If Tri-man still came around, he'd tell you to make sure you exhale deeply on every breath to make room for new, "good" air.

 

[Mario Kart]

First off, congrats on a great race. No fretting - that is a good solid effort. Second, the heavy breathing is probably just fitness related (and also probably is an effect of the extra weight). BTW, losing 15 lbs is huge for running. That equates to 30sec/mile all by itself, and with the gains you will see from running them off I'll wager there is an easy minute/mile ready to drop off of your times.One question - did they have chip timing there? I signed up for mine here in two weeks (a work thing more than anything else). They decided chips were too much of a pain and won't even offer them. How stupid is that - a 5k race where they aren't even offering to time you.

Not sure what chip timing is but I did not see a clock at the start line and they had a small digital one at the finish line. I crossed right at 34:00 but figured it took us a minute to start running. No more than two minutes if I was estimating.I do not remember my weight when I began running a few weeks ago (I could check my Wii Fit) but here is a list of my weight loss that I can recall off hand in the past 15 months:July 4th, 2009 = 263November ~15th, 2009 = 240March ~15th, 2010 = 250April ~15th, 2010 = 246July 4th, 2010 = 230Today = ~216So, if I would get down to 200, watch out Thanksgiving and Christmas meals, that will be like high school weight for me... scary thought that is. I am 6' 3" if anyone cares so I will look like a bean pole.

 

[Darrinll40]

First off, congrats on a great race. No fretting - that is a good solid effort. Second, the heavy breathing is probably just fitness related (and also probably is an effect of the extra weight). BTW, losing 15 lbs is huge for running. That equates to 30sec/mile all by itself, and with the gains you will see from running them off I'll wager there is an easy minute/mile ready to drop off of your times.One question - did they have chip timing there? I signed up for mine here in two weeks (a work thing more than anything else). They decided chips were too much of a pain and won't even offer them. How stupid is that - a 5k race where they aren't even offering to time you.

Not sure what chip timing is but I did not see a clock at the start line and they had a small digital one at the finish line. I crossed right at 34:00 but figured it took us a minute to start running. No more than two minutes if I was estimating.I do not remember my weight when I began running a few weeks ago (I could check my Wii Fit) but here is a list of my weight loss that I can recall off hand in the past 15 months:July 4th, 2009 = 263November ~15th, 2009 = 240March ~15th, 2010 = 250April ~15th, 2010 = 246July 4th, 2010 = 230Today = ~216So, if I would get down to 200, watch out Thanksgiving and Christmas meals, that will be like high school weight for me... scary thought that is. I am 6' 3" if anyone cares so I will look like a bean pole.

Chip timing is when they give you a little computer chip to attach to your clothing, usually your shoes. The chip activates when you cross the timing mat at the start and registers the time when you cross the finish line timing mat. It gives you an accurate time of your race. In chip races everyone has two times. The first is the time to finish from the gun, the second is chip time. Monster job on the weight loss, especially the last few months. I am a bit behind you, but last night I was able to squeeze back into my 34 khakis for the first time in almost two years.

 

[IvanKaramazov]

Mario Kart -- Congrats on the 5K finish. See how much easier it is on race day when you're running with a bunch of other people? As far as your breathing goes, that will probably come in time. You're at the stage where its hard to run any kind of distance without stressing your cardiovascular system. As you build endurance, you'll be able to run a few miles without having your heart rate go up and without having to breathe heavily. You really do want to get in at least three runs a week though, so I wouldn't recommend an every-third-day schedule. Every other day should give you enough rest that you can build mileage comfortably. Eventually you can run more often than that, but you'll know when it's time.

rail -- Sorry to hear about the IT. Hopefully the rest of your tranining has been okay and you can use the taper to let it heal up a bit.

________________________

Not much to report. Did a super-easy 3 mile jog around campus yesterday while my son was at 6th grade football practice. The weather for TCM on Sunday is currently looking great. Depending on what site I check, the high is only going to be in the upper 50s to lower 60s, and the temp at the start should be in the 40s.

 

[pmbrown_22]

Quick update for me. Went out yesterday right after work and did an easy 7 mile recovery run before the Reds game. I am beat today as I was up late last night so my 12 miler later tonight will be a struggle.

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

Bourbon Chase Update: My CFO has approved our request and I will be securing us a spot some time today or later tonight for the 2011 Bourbon Chase. I will send an email out with my address so checks can be sent. I think I have almost everyone's email address in the Google Group.

Grue - did you get ahold of Tri-Man?

 

[Workhorse]

OK 8 miler last night at 8:30 pace. Pretty sore this AM and trying to find a way to run my scheduled 9 miler with 5x1000 intervals tonight after a client dinner at Ruth's Chris. Yuck. Gonna be a long day.

 

[The_Man]

Darrin - nice job on the run and on getting back into those 34s. I might have a few pairs I can send your way - pretty much all my pants are 34s and I'm cinching them up around my hips with a belt like the top of a drawstring trashbag these days. Time to go shopping soon.

Mario - Congrats on the 5k and the massive weight loss. Very impressive!

Rail - D-House and I welcome you to the busted 20-mile long run club. Hang in there on the IT Band - I hear the foam roller is the best thing you can do for it.

FUBAR - Did you really do 4.5 miles in 32 minutes? That's a 7:06 pace - flying!

Ivan - Glad to hear about the good weather. You are going to have a great race.

Do we need to officially initiate a Tri-man amber alert? Hope everything is o.k.

Cool temps this a.m. and yesterday's unscheduled (but desperately needed) rest day seemed to work out well. Ran 5 comfortable miles without looking at my watch, then decided I felt good and ran the 6th mile at Marathon Goal Pace. Ended up averaging 8:17 for the run. I was needing a confidence-booster. Now 11 days past the HM, and the 1 day per mile raced recovery rate is seeming pretty accurate. Looking forward to the rest of this stepback week and then killing it next week before beginning to taper.

 

[Ned]

So I'm getting to the point where I need to start thinking about fueling during my long runs, I think. With 8 on the schedule this Sunday, I'm wondering what I should do for fuel. What's the rule of thumb here? Also, this is a stupid question, but do you actually stop to fuel up or is there an art to running and drinking/eating Gu? I think I'd drown myself if I tried to run/drink at the same time.

 

[Sand]

So I'm getting to the point where I need to start thinking about fueling during my long runs, I think. With 8 on the schedule this Sunday, I'm wondering what I should do for fuel. What's the rule of thumb here? Also, this is a stupid question, but do you actually stop to fuel up or is there an art to running and drinking/eating Gu? I think I'd drown myself if I tried to run/drink at the same time.

How long will 8 take you? If is less than an hour and a half I wouldn't worry about fuel. You don't need it. If you did want something I'd just drink Gatorade. Over 2 hours I'd start thinking about solid fuel. I despise Gu, though - I'd throw it up running or standing still. So I'm no help there. My last tri I ate Jelly Bellies. Worked fine.

 

[IvanKaramazov]

So I'm getting to the point where I need to start thinking about fueling during my long runs, I think. With 8 on the schedule this Sunday, I'm wondering what I should do for fuel. What's the rule of thumb here? Also, this is a stupid question, but do you actually stop to fuel up or is there an art to running and drinking/eating Gu? I think I'd drown myself if I tried to run/drink at the same time.

Like Sand said, it's not that big a deal at this point. If you want, it wouldn't hurt to substitute a sports drink for water, but water should be fine for a run of this distance too. Personally, I usually just go with water for anthing less than a half marathon. I don't worry about "solid" food until I'm over 16 or so. Clif Shot Bloks worked for great for me during this last training cycle, and they're a nice alternative to gels.

On a training run, I can't think of any reason not to stop for water. It's not like it's going to mess up your run to stop for 15-20 seconds every few miles. Then again, I almost always walk through water stops on race day, so if you're planning on running through them then you need to practice drinking on the run without spilling water all over yourself.

 

[Ned]

How long will 8 take you? If is less than an hour and a half I wouldn't worry about fuel. You don't need it. If you did want something I'd just drink Gatorade. Over 2 hours I'd start thinking about solid fuel. I despise Gu, though - I'd throw it up running or standing still. So I'm no help there. My last tri I ate Jelly Bellies. Worked fine.

We've been taking the long runs slow at ~ 10min/mi so I'd estimate getting done in 1:20. I used to take Gu back in the day and really liked it then. If my target is 2:00 for the HM, I guess I'm right on the cusp there...

On a training run, I can't think of any reason not to stop for water. It's not like it's going to mess up your run to stop for 15-20 seconds every few miles. Then again, I almost always walk through water stops on race day, so if you're planning on running through them then you need to practice drinking on the run without spilling water all over yourself.

Yeah I was more concerned about race day. I guess I can practice both ways and see which way works. I'm guessing I'll need to stop as I'm not the smoothest runner in the world.

 

[gruecd]

So I'm getting to the point where I need to start thinking about fueling during my long runs, I think. With 8 on the schedule this Sunday, I'm wondering what I should do for fuel. What's the rule of thumb here? Also, this is a stupid question, but do you actually stop to fuel up or is there an art to running and drinking/eating Gu? I think I'd drown myself if I tried to run/drink at the same time.

All a matter of personal need/preference, I guess, and it depends on the weather, too. I don't particularly love the taste/texture of Gu, but it works, and my stomach can handle it, so I go with it.For an 8-mile run in relatively cool weather, I probably wouldn't carry anything. Anything much longer than that, and I'd probably carry Gatorade. I typically use Gu for 12+ miles. If I'm carrying my fluids, then I don't stop to drink. I don't do it during a race, so why do it on a training run?? That being said, if I'm doing a supported training run where drinks are available self-serve on a table or something, then I'll stop, grab a drink, and get going again right away. Again, it probably doesn't make much of a difference one way or the other.

In terms of racing, half marathon for me usually means two Gu, usually around miles 5 & 10. For a full marathon, it's four Gu for sure (5/10/15/20), and I usally carry a fifth "emergency" Gu that I'll sometimes take around 22-23. I'm well aware that it's too late to do anything for me physically at that point, but it seems to give me a little mental boost if I'm struggling.

Hope that all helps.

Regarding tri-man, I did connect with him, and I think he posted today on the group page on Facebook. He's fine, just been with his doctorate work. More importantly, does anyone know how to get in touch with Dexter and, by extension, turkishharem??

 

[pmbrown_22]

So I'm getting to the point where I need to start thinking about fueling during my long runs, I think. With 8 on the schedule this Sunday, I'm wondering what I should do for fuel. What's the rule of thumb here? Also, this is a stupid question, but do you actually stop to fuel up or is there an art to running and drinking/eating Gu? I think I'd drown myself if I tried to run/drink at the same time.

Regarding tri-man, I did connect with him, and I think he posted today on the group page on Facebook. He's fine, just been with his doctorate work. More importantly, does anyone know how to get in touch with Dexter and, by extension, turkishharem??

Great to hear about Tri-Man. Is he in?I have Dexter and turkishharem's emails so I will PM those to you.

 

[IvanKaramazov]

In terms of racing, half marathon for me usually means two Gu, usually around miles 5 & 10.

Do you find that this really helps during a half? It seems like you'd have way more muscle glycogen than you need for a half already, without needing to supplement it.

 

[BassNBrew]

So I'm getting to the point where I need to start thinking about fueling during my long runs, I think. With 8 on the schedule this Sunday, I'm wondering what I should do for fuel. What's the rule of thumb here? Also, this is a stupid question, but do you actually stop to fuel up or is there an art to running and drinking/eating Gu? I think I'd drown myself if I tried to run/drink at the same time.

In weather 70 degrees or less I won't fuel or drink water for runs up to 13 miles or roughly 2:10 (excluding speed work). I know I'm pushing it on the water and have felt the impact, however it's not severe enough to deal with the pain of carrying water. I can't see any reason to fuel unless it's race day or test of race day nutrition. Of course I'm fat enough that I'm already carrying excess fuel with me.

 

[gruecd]

Great to hear about Tri-Man. Is he in?

I can't access Facebook from work, and I can't get on the group page from my phone, but as far as I can tell, yes.

In terms of racing, half marathon for me usually means two Gu, usually around miles 5 & 10.

Do you find that this really helps during a half? It seems like you'd have way more muscle glycogen than you need for a half already, without needing to supplement it.

I guess I don't know if it's technically necessary, but I know that the majority of my Boston buddies do it, too, and I definitely feel like it helps. You probably don't run out of glycogen over the course of a half, but it definitely can't hurt to get a couple extra shots, right?!

 

[wraith5]

Ned - I use the same fueling rules as gruecd. At least from a mileage perspective. My miles just take significantly longer to finish! I use Gu almost exclusively (tried Hammer Gel, wasn't impressed, don't like Clif-ANYTHING and can't stand having to chew while I'm running). I drink water or gatorade on almost every run I do, regardless of distance (unless I'm doing something under 4 miles, and I can't remember the last time I did that).

5 x 1000 (400 RI) this morning, 6:50 target. Ended up averaging 6:47 each, a little slower than my last effort (6:42s in July) but it felt like less of an effort and I wasn't trying to set a PR or anything. It was a good, solid speed workout.

I've decided that my long run woes are just part of my September allergy issues. In years past my asthma would bring me down big time in Sept, but since I am on daily medication for that now, I think what I'm seeing is the remaining symptoms without the dramatic breathing problems. My chiro suggested I try a neti pot to clear out my sinuses, but after watching a Youtube video describing the process, I just don't see it happening. Ever.

 

[BassNBrew]

You probably don't run out of glycogen over the course of a half, but it definitely can't hurt to get a couple extra shots, right?!

I think that would depend on what heart rate zone you're racing at. If you're in zone 4 I could see easy burning thru your glyocgen stores.

 

[17seconds]

I am running in the Long Beach half marathon on 10/17. Longest race I've ever done before is 5K but I do 7mi runs regularly.

I am raising money for Special Olympics. If anyone wishes to donate anything (which I would appreciate greatly!), please PM me and I'll give you the link.

 

[IvanKaramazov]

You probably don't run out of glycogen over the course of a half, but it definitely can't hurt to get a couple extra shots, right?!

I think that would depend on what heart rate zone you're racing at. If you're in zone 4 I could see easy burning thru your glyocgen stores.

Interesting. I might have to give this a try the next time I race a half. (Even though my "zone 4" is a lot slower than you guys').

 

[BassNBrew]

Zone 1 (50 - 60% of MHR) - The lowest level you can exercise in and still increase fitness levels. For beginners or people who have not exercised for a long period of time. This zone can be for just improving your overall health. It can also be a good recovery zone for people who are over-training and need to take a break. This mode is also good for people who want to lose weight as the main source of fuel used by the body is fat stores.

Zone 2 (60 - 70% of MHR) - This is the zone where the heart begins to benefit. Training in this zone will begin improve your hearts ability to pump blood and improve the muscle cells ability to utilize oxygen. In this zone stored body fat is the primary source of energy utilized hence this zone is referred to as the weight management zone. This is a good zone for long slow distance exercise as the body becomes more efficient at feeding the working muscles more efficiently especially with fat as the main fuel source.

Zone 3 (70 - 80% of MHR) - This zone is the most effective for overall cardiovascular fitness and is often called the "aerobic zone" or "target heart rate zone". This is the optimal zone to workout in to increase your cardio-respitory capacity or the bodies ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. After a while you will be able to cover more distance during workouts in less time. Your body will burn less glucose and more stored fat as fuel thereby working more efficiently. This zone is also effective for increasing overall muscle strength.

Zone 4 (80 - 90% of MHR)(85-90%= Anaerobic Threshold) - this level is where you cross over from aerobic training to anaerobic training which is called the anaerobic threshold or AT. This is the point where the body cannot effectively remove lactic Acid from the working muscles quickly enough. Lactic Acid is a by product of glycogen consumption by the working muscles. This zone is primarily for people who want to increase their performance levels. You would characterize this zone as hard. During this zone your muscles are tired, your breathing is heavy and your fatigued. The benefit of training in this zone is you can increase your bodies ability to tolerate and deal with lactic acid for a longer period of time as the enzymes in your muscles responsible for anaerobic metabolism are increased. For competitors it is good to know your anaerobic threshold as many fit athletes can compete at or about their anaerobic threshold.

Zone 5 (90 - 100% of MHR)(VO2 Max) - You will only be able to train in this zone for short periods of time. You should not train at this level unless you are very fit. In this zone lactic acid develops very quickly as you are operating with oxygen debt to the muscles The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed. You will not be able to stay at this level very long and should be used in intervals or sprinting work at the track.

Note: You increase your heart rate at which the switch from primarily fat burning to primarily glycogen burning by base building in the off season.

 

[gruecd]

You probably don't run out of glycogen over the course of a half, but it definitely can't hurt to get a couple extra shots, right?!

I think that would depend on what heart rate zone you're racing at. If you're in zone 4 I could see easy burning thru your glyocgen stores.

That kinda what I was thinking. I run those buggers pretty hard!

 

[Ned]

The instant responses from this crew is phenominal. I do really appreciate you guys guiding me through my first time with this HM. I know how it can get with all of these noob questions.

In terms of racing, half marathon for me usually means two Gu, usually around miles 5 & 10.

Do you find that this really helps during a half? It seems like you'd have way more muscle glycogen than you need for a half already, without needing to supplement it.

I guess I don't know if it's technically necessary, but I know that the majority of my Boston buddies do it, too, and I definitely feel like it helps. You probably don't run out of glycogen over the course of a half, but it definitely can't hurt to get a couple extra shots, right?!

As I sat and thought about not needing fuel for this long of a race (I know some don't view the HM as 'that' long), I started to think along the lines of what grue was saying. Even if it just acts as a mental passifier, it may be worth it to me. I'll be toying around with the idea and see how it goes.Do they actually serve gatorade at the water stations or do you carry your own at the races?

 

[IvanKaramazov]

Do they actually serve gatorade at the water stations or do you carry your own at the races?

Just about any half marathon is going to have some kind of Gatorade/Powerade at aid stations. Some people bring their own because you never know how heavy/diluted it's going to be and you never know if how filled-up the cups will be (although you can always take two if the volunteers don't put enough in each cup for you). The event website will usually tell you where the aid stations are and what's offered at each one.

 

[2Young2BBald]

So I'm getting to the point where I need to start thinking about fueling during my long runs, I think. With 8 on the schedule this Sunday, I'm wondering what I should do for fuel. What's the rule of thumb here? Also, this is a stupid question, but do you actually stop to fuel up or is there an art to running and drinking/eating Gu? I think I'd drown myself if I tried to run/drink at the same time.

I read backwards through the replies and have a bit to add. I walk the water stops, the few seconds you'll lose will be made up ten-fold in getting enough hydration in (plus, as I proved in my last tri, an air bubble can cause you to launch the drink through your nose, which is no fun). I avoid anything but water as you won't know just what you are getting. For 1/2s, I am close to grue's schedule. I take a gel between miles 4 & 5 and around mile 9 depending on where the water is. STUDY THE COURSE MAP and plan in advance when you are going to drink and take gels. For the gels, know when you are about a 1/4 mile out and take it slow. By the time you get to the stop, you can wash it down with water. I keep the pack versus tossing it on the ground. Not so much because I am some tree hugger like my wife and daughter, but rather because there is typically a taste or so left that can be used for the last mile or so if you feel like you need something. Contrary to Wraith, Hammer Gels by HEED are my favorite and I can't stand Gu. I love their Montana Huckleberry and their Apple is just like pie filling. Keep it in was warm pocket (gross, I know) and it is like hot apple pie. While you don't need a gel for an 8-miler, I'd bring one and give it a try if you think you are going to use them during the race.

 

[IvanKaramazov]

While you don't need a gel for an 8-miler, I'd bring one and give it a try if you think you are going to use them during the race.

If you're going to use these during a race, you definitely want to use them on training runs too. It's much better to find out that Gu doesn't agree with you during a training run than at mile 9 of your race.

 

[The_Man]

One great tip I've picked up for drinking at water stations is to take a straw (I like the bendy kind), cut it off so it's only as long as a 9 oz. cup, and stick it in the band of of your watch or Garmin. When you come to the water stop, put the straw in the cup and then pinch the top of the cup closed as tightly as you can around the straw. Then, drink from the straw and tuck it back in your watchband when you're done.

I've found this allows me to minimize spillage and maximize the amount of liquid I'm swallowing without having to slow down very much.

 

[2Young2BBald]

One great tip I've picked up for drinking at water stations is to take a straw (I like the bendy kind), cut it off so it's only as long as a 9 oz. cup, and stick it in the band of of your watch or Garmin. When you come to the water stop, put the straw in the cup and then pinch the top of the cup closed as tightly as you can around the straw. Then, drink from the straw and tuck it back in your watchband when you're done.I've found this allows me to minimize spillage and maximize the amount of liquid I'm swallowing without having to slow down very much.

This is amazing advice & I can't believe I haven't heard of this idea before!____________________________Just found out they added an old folks open event at my daughter's X-Country Meet again this weekend Best of all, its FREE (although no fun river crossings or mud from what I can tell )

 

[tri-man 47]

What?

A five day vacation in Va Beach, combined with the relentless (but exhilarating) start to my doctoral program has put me out of the loop for a week. Yes, I'm in for the Bourbon Chase, and I've put all my info in the link. I'll be happy to send my deposit soon.

Hey, great race reports - all the 5Ks as well as The_Man's excellent HM! Sorry to hear of some of the training challenges that have occurred. You guys must be gettin' old.

---

Having survived the DWD relay (and my personal encounters with chest-deep quicksand/muck), I'm now gearing up for a 5K in a few weeks. To get a sense of where my pacing is at, I did a hard 4 miles yesterday; pace was 7:20/mile. I'd like to get the 5K time down to 7:00/mile, so I'll keep working on it.

 

[Darrinll40]

I am rereading Ayn Rand's The Fountainhead and the ideas of the central character, Howard Roarke, Architect, jive with the way I think of running and weight loss. His thing is that he just doesn't care what other people think of his buildings. That's how I feel about my running. I love the feeling I get right after a run, any run, fast or slow. I think you have to feel that way with anything that you do.

No, I really have no idea what brought this idea to the forefront, except that I just finished my speed workout.

Does anyone watch The Biggest Loser? I saw the first new episode last week and there was one girl that was going to lose weight for her town, her mother, her brother, maybe the whole world, and not once did she mention that it is for herself. Which is only the real reason she should do it in the first place. I am willing to bet a round next October after the relay that she isn't even in the top 3.

ETA Nothing from above refers to anyone here, or anyone really. I just felt like I had to get it out of me today.

----

That weirdness is all done, now for the update.

4 mile run with quarter mile repeats. 1 mile warm up and 3/4 mile cool down.

repeats

1 - 7:50

2 - 8:11

3 - 8:18

4 - 8:25

5 - 8:44

I was only going to do 4 but thew the fifth in after almost stopping during the fourth.

Averaged 10:08 for the 4 miles because the last .75 was real slow.

 

[gruecd]

Bourbon Chase Update: My CFO has approved our request and I will be securing us a spot some time today or later tonight for the 2011 Bourbon Chase. I will send an email out with my address so checks can be sent. I think I have almost everyone's email address in the Google Group.

I'll watch for your E-mail. For what it's worth, I think we should try to fill team and have everyone send you their full $100 before the 11/26 cutoff for early-bird pricing.

 

[Ned]

Thanks for the additional tips/advice, 2Young and The_Man. That straw tip is $$$$.Re-reading the FAQ, they listed all of the water/gatorade stations. I'll be studying up and formulating a plan. Unless I can't handle it like I used to, I'm going to go the Gu route. I'll probably start testing this Sunday and see how it goes.One thing I saw on their site that I thought was really cool...

In addition, monitoring technology allows spectators to keep track of family members' and friends' times throughout the race. The times are recorded every five miles and sent to family members' cell phones.

 

[prosopis]

Ned - I use the same fueling rules as gruecd. At least from a mileage perspective. My miles just take significantly longer to finish! I use Gu almost exclusively (tried Hammer Gel, wasn't impressed, don't like Clif-ANYTHING and can't stand having to chew while I'm running). I drink water or gatorade on almost every run I do, regardless of distance (unless I'm doing something under 4 miles, and I can't remember the last time I did that).

5 x 1000 (400 RI) this morning, 6:50 target. Ended up averaging 6:47 each, a little slower than my last effort (6:42s in July) but it felt like less of an effort and I wasn't trying to set a PR or anything. It was a good, solid speed workout.

I've decided that my long run woes are just part of my September allergy issues. In years past my asthma would bring me down big time in Sept, but since I am on daily medication for that now, I think what I'm seeing is the remaining symptoms without the dramatic breathing problems. My chiro suggested I try a neti pot to clear out my sinuses, but after watching a Youtube video describing the process, I just don't see it happening. Ever.

I know how bad that looks and sounds but it is gold. It was like magic how much it helped. I actually use neil med sinus rinse which lets me control the force of the water. The neti pot is a gravity thing. I like a little more oomph to my rinsing. First few times I did it I was pretty tentative but now it is a regular routine for me and I love it.

 

[prosopis]

I am getting excited for my 8k this Sunday. I have never done anything longer then a 5k so I think this is the next step. I have been looking at the map and it looks fun. It is around UA campus so i am expecting coeds.

I did 5.5 miles today but it was on the elyptical. Just so hot here. Tomorrow I will do 3-4 on the streets whether it is 100 or not.

 

[Sand]

I am rereading Ayn Rand's The Fountainhead and the ideas of the central character, Howard Roarke, Architect, jive with the way I think of running and weight loss. His thing is that he just doesn't care what other people think of his buildings. That's how I feel about my running. I love the feeling I get right after a run, any run, fast or slow. I think you have to feel that way with anything that you do.

I hear you - I usually enjoy finishing a good run. Except today. Ran a mile and a half at 7:45 pace. Nice and comfortable 160HR. Then someone stuck a hot poker in my calf (strained something pretty good). Walked (limped) the mile and a half back - 18min/mile pace. I have wiped my calendar clean. Nothing tomorrow. Light swim Friday. Bike Saturday (biking didn't bother this last time). Light run Sunday to get back up to speed.

First real injury since I started this stuff. I hate it already.

BTW, nothing feels as good as the afterglow from a good swim.

Edit: Since I'm sitting here at home with ice on my leg, I found a good site with Jens Voight facts:

Jens Voigt has never made an attempt at the hour record because he could do it in less than 60 minutes.

Jens' big ring is a 56. His rear cassette is 11-11-11-11-11-11-11-11-11-12

Jens Voigt once entered a triathlon. Confused about the rules he rode three 100 mile time trials back-to-back, breaking the course record.

Jens Voigt doesn’t have a shadow because he dropped it repeatedly until it retired, climbing into the CSC team car and claiming a stomach ailment.

If Jens Voigt was a country, his principle exports would be Pain, Suffering, and Agony.

Jens Voigt has four heart rate training zones: anger, rage, fury and breakaway.

and the best one:

Jens Voigt once challenged Lance Armstrong to a 'who has more testes' contest. Jens won… by five.

 

[Mario Kart]

I am getting excited for my 8k this Sunday. I have never done anything longer then a 5k so I think this is the next step. I have been looking at the map and it looks fun. It is around UA campus so i am expecting coeds. I did 5.5 miles today but it was on the elyptical. Just so hot here. Tomorrow I will do 3-4 on the streets whether it is 100 or not.

One of the most famous races in Milwaukee is an 8k (thought it was 10k). I would love to run in that next year as it is in a couple of weeks so I will not be ready. Did not run today but I did 1.25 miles yesterday at a pace faster than normal. I just felt like running. Did 400m in 2:15 and walked then did a mile in 9:15. I was a bit tired since I sped up quite a bit. Looking to do at least 2.5 tomorrow unless I am working.

 

[gruecd]

Client meeting at 7 AM, so I'm up early for an easy 4-mile recovery run.

Happy birthday, 2Young!!!

 

[FUBAR]

I am getting excited for my 8k this Sunday. I have never done anything longer then a 5k so I think this is the next step. I have been looking at the map and it looks fun. It is around UA campus so i am expecting coeds. I did 5.5 miles today but it was on the elyptical. Just so hot here. Tomorrow I will do 3-4 on the streets whether it is 100 or not.

Due to rain yesterday, I opted to hit the gym. 3 sets of arms and shoulders, followed by 25 minutes bike (I really do like the expresso.net system), then 20 minutes eliptical, abs, lunges, then a lift I'm not even sure what to call it - start with a barbell on the floor (I went with 50 lbs, wouldn't suggest much heavier), deadlift legs past 90 degrees, clean and jerk, lower the bar behind your head, go to a backlift (legs straight, back straight bend over), then reverse to the floor. 12x, 3 sets. My hammies are downright sore today.

 

[pmbrown_22]

The_Man - Great tip on the straw. I may have to pull that one out for Indy. I can always truck the straw if I don't do it right or jam the thing up my nose when trying to drink.

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

As some of you may know, we are officially a team in the 2011 Bourbon Chase. Deposit was put down last night and there are a few discussion points for the group to go over. Please get online and weigh in on them.

Also, if you have not done so already, please go out and pull down the Bourbon Chase guidebook off the site. It is a good read and will really get you excited about it. Also there is a lot to do between now and the event. Even though it is a year away, we have a lot of coordination to do and I would love to get it out of the way as soon as possible so we can just concentrate on running as the event gets closer. There are a lot of rules that we need to worry about as well. Plus the guidebook also has the leg maps so that is something to study up on as well.

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

Did 12 miles last night. I averaged 8:10 for the entire run. I don't really know how to describe it, but I just feel like I am running really strong right now. I just hope I am not peaking now and will be down in a couple of weeks when the marathon hits.

Have a great day all.