Ran a 10k in June (3 Viewers)

[Ned]

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.

Thanks. I can definitely see my dumb### doing just that.

 

[Workhorse]

Banged out 9 miles last night with 5x1000 intervals at 6:55 pace. All of this after a client dinner that ended at 9PM.

Feeling pretty torn up today but the good news is that the pain in my quads has started to wane. Thank god.

 

[Workhorse]

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.

x 1000What an AWESOME idea. I'm going to try this when I run NY in November.

 

[gruecd]

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.

x 1000What an AWESOME idea. I'm going to try this when I run NY in November.

This idea has been around forever. In the RWOL world, it's become known as the "Geetah straw." I don't know why.Personally, I don't see what's so hard about drinking from the cups. Pour some out, crease the cup, and drink.

 

[FUBAR]

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.

x 1000What an AWESOME idea. I'm going to try this when I run NY in November.

This idea has been around forever. In the RWOL world, it's become known as the "Geetah straw." I don't know why.Personally, I don't see what's so hard about drinking from the cups. Pour some out, crease the cup, and drink.

If trying to maximize liquid consumption it makes sense. I just grab two drinks. Or slow down enough to drink, or if it's water I just allow some to drip on me, it's not like I'm dry at that point.

 

[pigskinliquors]

2Young: Happy Birthday!

Mario and Darrin = 10k thread Biggest Losers

The_Man: Straw tip is Golden!

TriMan: That's a solid 4! I'm going to have to step up my speed a bit!

Sand: Our ration of calf injuries in this thread seems to be extraordinarily high. Hang in there; and if you aren't wearing them already, start thinking about OxySox and/or 2XU's. Your Jens Voigt quotes had me

________________________________

My Update:

The cooler weather is certainly changing my attitude and speed/effort! This morning I did 6x800's with 400 rests in between with a mile warm-up and cool-down.

I went: 6:58, 6:57, 6:55, 6:56, 6:54, 6:55 and all rests and warm-up/down were below 9:00 per mile pace. Overall I ran 6. 25 miles at 7:54 pace. It's not burning, but is my first sub 8:00 run since early June (I'll take it!).

Yesterday I only had 45 minutes to swim and got in a 200, 400, 1000, 400, 200. All were under 1:00 per 50 which I've unfortunately resigned myself to be "my pace".

Still zero time on the bike, but next week my schedule opens up a bit.

 

[2Young2BBald]

2Young: Happy Birthday!Sand: Our ration of calf injuries in this thread seems to be extraordinarily high. Hang in there; and if you aren't wearing them already, start thinking about OxySox and/or 2XU's. Your Jens Voigt quotes had me

for the birthday wishes! I raced as a USAT 42 year old all summer, so today is a big non event!Sand, give the calf sleeves or compression gear a try. Three of us old men have seen varying levels of results from them and I am at the point where I won't run, bike or race without them. I did that dirt race last Saturday without them and I have calf pain for the first time in about 2 years. I also need your swim advice. I am back in the pool 2 days a week. For the winter, I'd like Monday's swim to be my long swim endurance day, and Wednesday be my speed work day. Monday, I swam 2,250 yards doing 500, 1000, 500 & a 250 cool down. Yesterday I did a power ladder of add 50s, reduce 50s going 50, 100, 150, 200, 250, 300, 350 & back down for a total of 2,450, all swam at max effort (and near :X at the 3 high end swims). Whadda think about the mix, with the thought that I'll up the distance on both days over the course of the winter and add and reduce the rep sizes to mix things up. My two goals with this process are to add speed to my sprint race swims, while maintaining "confidence" in my distance swim ability for swims up to the Oly distance.

 

[wraith5]

Straight from "The Geetah" in 2006:

Ok. You use the wider size FLEXIBLE straws that are found in kids drinks at restuarants or in the bottles that the Elites get staged at the race (what gave me the idea in the first place). The regular and tiny juice box straws are too thin and you have to draw to hard and you can't get the stuff fast enough. You cut the straw down to about 6 inches. You want it long enough to reach the bottom of the size cups that they usually use at races.Then you can keep it either in the waistband of your shorts with a couple of inches sticking up above your waistband (outside your singlet/top) on your hip (this is what I do) or you can do like some others I've heard of and that's to tie/tape a string to it and wear it around your neck and tucked behind your bib number. I have also thought of using velcro on it and the tape velcro (or sew it) to the singlet to carry it but I've never tried this. When you approach the water station you get the straw out in one hand, grab the cup in the other. Place the straw into the cup and squeeze the top shut around the straw (the best you can if the cup is plastic). Then tip the cup on an angle so that the bottom of the straw in now at the cups lowest point to ensure you get all the fluid. Then suck. Nothing up the nose, nothing on the singlet and it shouldn't cause choking. You can even suck it down fast and grab a 2nd cup before you exit the water station all without stopping running the whole time. Then you can suck this cup down at your leisure. Replace the straw where ever it is that you keep it and that's it.

 

[Sand]

2Young: Happy Birthday!Sand: Our ration of calf injuries in this thread seems to be extraordinarily high. Hang in there; and if you aren't wearing them already, start thinking about OxySox and/or 2XU's. Your Jens Voigt quotes had me

for the birthday wishes! I raced as a USAT 42 year old all summer, so today is a big non event!Sand, give the calf sleeves or compression gear a try. Three of us old men have seen varying levels of results from them and I am at the point where I won't run, bike or race without them. I did that dirt race last Saturday without them and I have calf pain for the first time in about 2 years. I also need your swim advice. I am back in the pool 2 days a week. For the winter, I'd like Monday's swim to be my long swim endurance day, and Wednesday be my speed work day. Monday, I swam 2,250 yards doing 500, 1000, 500 & a 250 cool down. Yesterday I did a power ladder of add 50s, reduce 50s going 50, 100, 150, 200, 250, 300, 350 & back down for a total of 2,450, all swam at max effort (and near :X at the 3 high end swims). Whadda think about the mix, with the thought that I'll up the distance on both days over the course of the winter and add and reduce the rep sizes to mix things up. My two goals with this process are to add speed to my sprint race swims, while maintaining "confidence" in my distance swim ability for swims up to the Oly distance.

Right now I'm just resting them. Not sure if it is the shoes (got some new ones, same as the old ones) or what. Had the shoes for a few weeks, so probably not the issue. I definitely overdid it Sunday and I guess they aren't healed yet. No running until this Sunday and even then it will be a very easy run if I can do it.As far as the swimming, all that is good. I am a full believer in speed work and intervals and then as you get closer to a longer race start doing some longer stuff (for me 500yd sets are about the longest I'll do). Anything that keeps you engaged in the workout is good. Nearly passing out and puking means you are doing it right! One of the workouts I am hitting hard over the winter are pure sprint sets. 50 sprint, 50 easy on 2:00. Typically get the sprint done in :33 or so and then have 1:30 to sputter an interlude lap and do it over again. 10 of those will guarantee a good night's sleep.

 

[Mario Kart]

Mario and Darrin = 10k thread Biggest Losers

Haven't even looked into that thread and this one seemed more interesting. Had a decent morning but some personal stuff is still getting to me, just like everyone else though.Wanted to run 2.5 miles but ran 5k instead. My half mile splits were:

5:08

5:04

5:02

5:02

5:02

5:06

1:19 (last 200 yards)

31:43

I guess that is good. Just have to work on my breathing and speed.

 

[Darrinll40]

Mario and Darrin = 10k thread Biggest Losers

Haven't even looked into that thread and this one seemed more interesting. Had a decent morning but some personal stuff is still getting to me, just like everyone else though.Wanted to run 2.5 miles but ran 5k instead. My half mile splits were:

5:08

5:04

5:02

5:02

5:02

5:06

1:19 (last 200 yards)

31:43

I guess that is good. Just have to work on my breathing and speed.

I think he meant that we are the Biggest Losers of the 10K thread. 31:43 is faster than your race time right? Have you tried to incorporate intervals or fartleks into your runs? Like I did yesterday, and easy mile, then fast quarter mile, then slow quarter mile, repeat 5 times. Then I cooled down with a slow .75 miles. I do one speedwork run a week, on Wednesday. Next week will be a 2 mile tempo run with 1 mile warmup and 1 mile cool down. I think these workouts are really helping me get through my long runs, which Saturday will be about 10 miles. I still have to go out tomorrow and scout a route.

 

[Mario Kart]

I think he meant that we are the Biggest Losers of the 10K thread. 31:43 is faster than your race time right? Have you tried to incorporate intervals or fartleks into your runs? Like I did yesterday, and easy mile, then fast quarter mile, then slow quarter mile, repeat 5 times. Then I cooled down with a slow .75 miles. I do one speedwork run a week, on Wednesday. Next week will be a 2 mile tempo run with 1 mile warmup and 1 mile cool down. I think these workouts are really helping me get through my long runs, which Saturday will be about 10 miles. I still have to go out tomorrow and scout a route.

Honestly, I just go out and run. I ran through a cramp today which is really starting to bug me but all is well. I have not looked into any kind of "strategy" for running, i.e. intervals, stop n go, or the 5x1000 stuff or anything like that. That is kind of foreign to me when I read this thread.How will a schedule help me? I have no idea how to go about doing different runs other than just going out to run and have that be that. All of my times are via my iPod as I have no money for a Garmin or heart rate thing. Again, kind of foreign to me there.I do like the fact my knees are much better.

 

[Darrinll40]

I think he meant that we are the Biggest Losers of the 10K thread. 31:43 is faster than your race time right? Have you tried to incorporate intervals or fartleks into your runs? Like I did yesterday, and easy mile, then fast quarter mile, then slow quarter mile, repeat 5 times. Then I cooled down with a slow .75 miles. I do one speedwork run a week, on Wednesday. Next week will be a 2 mile tempo run with 1 mile warmup and 1 mile cool down. I think these workouts are really helping me get through my long runs, which Saturday will be about 10 miles. I still have to go out tomorrow and scout a route.

Honestly, I just go out and run. I ran through a cramp today which is really starting to bug me but all is well. I have not looked into any kind of "strategy" for running, i.e. intervals, stop n go, or the 5x1000 stuff or anything like that. That is kind of foreign to me when I read this thread.How will a schedule help me? I have no idea how to go about doing different runs other than just going out to run and have that be that. All of my times are via my iPod as I have no money for a Garmin or heart rate thing. Again, kind of foreign to me there.I do like the fact my knees are much better.

There is nothing wrong with what you are doing. That is the great thing about running, you can do it any way you want. Except for my long runs and speed runs I pretty much do the same thing, just go out at whatever feels comfortable. I have been told that a lot of cramps are from dehydration, are you getting enough water before and after the runs? No matter how you run, it is great that you are doing so. I know that I love doing it and I think everyone would if they would just give it a go.

 

[Nigel]

Finally had a good run today, and by that I mean borderline enjoyable. In fact I had one Tuesday that was not awful either - huge progress!

These two come in the wake of a long run disaster last Saturday. It was nearly 90 and absurdly humid in Boston when me and the wife set out at 11 for an 8 miler. We couldn't do it earleir due to my son's hockey game. I had laid out a route during the week that was positively foolish in hindsight. It was straight up hill (a 250 ft climb) the first 1.5 miles, then downhill 3/4 mile, then another steep hill up to the 3 mile mark. After that though it was literally all downhill the last 5. I was thinking we'd just suck it up those first 3 and enjoy things from there. My wife tried to suggest a different route but I was hell bent on it, so off we went. I made it to the top of the 1.5 hill, went another half mile downhill and knew I could not make the loop. I honestly felt like there was an elephant on my chest, and my legs were jello. Could not get a full breath. I didn't want to keep going and collapse 4 miles from home so I turned back and my wife kept going. I walked 1/2 mile back to the top of the hill, 1.5 miles from home, and ran back. I felt good enough that when I got home that I did 4 really slow miles on the treadmill but the whole thing just crushed my confidence.

I ran 4 miles the next day at 8:00 min pace and felt pretty good. Then after a day off I had a 4x1600 interval run on the schedule, 6 miles total, and felt awesome. Added a 5th 1600 for good measure. I've figured out that I kind of like interval workouts - I guess I rationalize them as a series of short term goals w/in a run instead of one big dauting mileage total. Kind of consistent w/ my personality in other areas. The miles fly by. Then today I did an 8 mile tempo run, averaged 8:20s, and again felt great - could have kept going, no doubt I could have squeezed out another 5. Last mile was 7:55. Really hoping I've turned a corner, with a 12 miler planned for Sat. morning on a much smarter route.

 

[Sand]

I think he meant that we are the Biggest Losers of the 10K thread. 31:43 is faster than your race time right? Have you tried to incorporate intervals or fartleks into your runs? Like I did yesterday, and easy mile, then fast quarter mile, then slow quarter mile, repeat 5 times. Then I cooled down with a slow .75 miles. I do one speedwork run a week, on Wednesday. Next week will be a 2 mile tempo run with 1 mile warmup and 1 mile cool down. I think these workouts are really helping me get through my long runs, which Saturday will be about 10 miles. I still have to go out tomorrow and scout a route.

Honestly, I just go out and run. I ran through a cramp today which is really starting to bug me but all is well. I have not looked into any kind of "strategy" for running, i.e. intervals, stop n go, or the 5x1000 stuff or anything like that. That is kind of foreign to me when I read this thread.How will a schedule help me? I have no idea how to go about doing different runs other than just going out to run and have that be that. All of my times are via my iPod as I have no money for a Garmin or heart rate thing. Again, kind of foreign to me there.I do like the fact my knees are much better.

Until such time as you get to 25-30 miles a week all that crap doesn't matter. Just run.

 

[Ned]

Thanks to the double whammy of tropical storm/depressions hitting us today, I'm pushing my run back to tomorrow and taking my rest day today. That means I'll be doing 3-3-8 Fri-Sun. This will be a good test to see what my body can take.

I was prepared to run in the rain today until I was literally tieing my shoes and the wife just starts laughing and says "good luck in that crap" while pointing to the downpour that just started.

 

[wraith5]

Finally had a good run today, and by that I mean borderline enjoyable. In fact I had one Tuesday that was not awful either - huge progress!

These two come in the wake of a long run disaster last Saturday. It was nearly 90 and absurdly humid in Boston when me and the wife set out at 11 for an 8 miler. We couldn't do it earleir due to my son's hockey game. I had laid out a route during the week that was positively foolish in hindsight. It was straight up hill (a 250 ft climb) the first 1.5 miles, then downhill 3/4 mile, then another steep hill up to the 3 mile mark. After that though it was literally all downhill the last 5. I was thinking we'd just suck it up those first 3 and enjoy things from there. My wife tried to suggest a different route but I was hell bent on it, so off we went. I made it to the top of the 1.5 hill, went another half mile downhill and knew I could not make the loop. I honestly felt like there was an elephant on my chest, and my legs were jello. Could not get a full breath. I didn't want to keep going and collapse 4 miles from home so I turned back and my wife kept going. I walked 1/2 mile back to the top of the hill, 1.5 miles from home, and ran back. I felt good enough that when I got home that I did 4 really slow miles on the treadmill but the whole thing just crushed my confidence.

I ran 4 miles the next day at 8:00 min pace and felt pretty good. Then after a day off I had a 4x1600 interval run on the schedule, 6 miles total, and felt awesome. Added a 5th 1600 for good measure. I've figured out that I kind of like interval workouts - I guess I rationalize them as a series of short term goals w/in a run instead of one big dauting mileage total. Kind of consistent w/ my personality in other areas. The miles fly by. Then today I did an 8 mile tempo run, averaged 8:20s, and again felt great - could have kept going, no doubt I could have squeezed out another 5. Last mile was 7:55. Really hoping I've turned a corner, with a 12 miler planned for Sat. morning on a much smarter route.

Great job, Nigel!

I'm curious since you did 8:20s for a (long) tempo run, what you did your 1600s at.

 

[BassNBrew]

100 runs in 100 days starts tomorrow.

Looks like me, Gru, and Fred.

 

[Mario Kart]

100 runs in 100 days starts tomorrow.Looks like me, Gru, and Fred.

What is considered a "run" if you don't mind me asking?

 

[BassNBrew]

In other news...turned USAT 45 yesterday. Took 1st place in the triathon season series in cat. Ended up out pointing all the clydes and master clydes by a good bit.

Rode 24.04 miles on the indoor computrainer over lunch. 21.3 mph, 237 average watts, 1:07:26, 149 average heart rate. Last year I came out of my lay off in the low 220s so this was encouraging for a zone 2/3 border session.

 

[BassNBrew]

100 runs in 100 days starts tomorrow.Looks like me, Gru, and Fred.

What is considered a "run" if you don't mind me asking?

20 minute session with no walking (could be 24 mins with 4 min walking mixed in). If you do a double, the runs must be separted by at least an hour of another activity besides running...innernets, eating a pizza, biking, sleeping, basketball, etc. An hour run or two hour run still counts as one run. Treadmill counts.The point is to build base and not blow off days in the winter/holidays and during football season.Other total goal days such as 50, 60, 70, 80, 90, etc welcome to play. Pick a number and go for it.

 

[Mario Kart]

100 runs in 100 days starts tomorrow.Looks like me, Gru, and Fred.

What is considered a "run" if you don't mind me asking?

20 minute session with no walking (could be 24 mins with 4 min walking mixed in). If you do a double, the runs must be separted by at least an hour of another activity besides running...innernets, eating a pizza, biking, sleeping, basketball, etc. An hour run or two hour run still counts as one run. Treadmill counts.The point is to build base and not blow off days in the winter/holidays and during football season.Other total goal days such as 50, 60, 70, 80, 90, etc welcome to play. Pick a number and go for it.

I would be up for 50... you know, something to keep me going a bit me thinks. That is till the 31st I believe. Where is a schedule? That is 50 minimum.

 

[Darrinll40]

Nigel good run, must be nice having the wife along.

Ned where are you living that has a tropical storm?

BnB congrats on the 1st place and the ride.

I went out for an easy 3 this afternoon and finished it without any trouble. Though I was surprised at my time, 30:16.

I even managed negative splits.

10:39

9:54

9:45

I guess I just like to get back home.

ETA: I finished September with 61.56 miles, the most for me in a long time. I averages 11:04 over those miles, good considering I am still run/walk on my long runs.

 

[pigskinliquors]

Darrin: Great month, and awesome to see your mileage climbing, and pant size shrinking

Bass: Awesome to see! I need some bike mojo pretty darn fast, and need some inspiration to do so.

I'm in for 100, IF runs and bikes count. If a 20 minute run is the baseline, I'd propose a minimum swim of at least 1,000 yards (not including warm-up/down yards), and a minimum bike of at least 7 miles. These smaller/mini workouts might force us to get a little extra in to make the goal of 100. I'd love to attempt to do 100 runs, but my body seems to react best to a 3 run per week max. I can/will likely up that to 4 over this period, as I am also starting my marathon training in two weeks.

 

[Ned]

Ned where are you living that has a tropical storm?

I'm in Delaware. We had a tropical depression run up the coast followed by the reminants of Nicole (or vice versa). 3-8" of rain forecasted today. It's just dumping right now with no end in sight when looking at the radar.ETA: Great job on the 61 miles!!

 

[2Young2BBald]

Darrin: Great month, and awesome to see your mileage climbing, and pant size shrinking Bass: Awesome to see! I need some bike mojo pretty darn fast, and need some inspiration to do so. I'm in for 100, IF runs and bikes count. If a 20 minute run is the baseline, I'd propose a minimum swim of at least 1,000 yards (not including warm-up/down yards), and a minimum bike of at least 7 miles. These smaller/mini workouts might force us to get a little extra in to make the goal of 100. I'd love to attempt to do 100 runs, but my body seems to react best to a 3 run per week max. I can/will likely up that to 4 over this period, as I am also starting my marathon training in two weeks.

This I can do, 100 runs would land me in physical therapy. I posted some modified "rules" a while back that stated that aerobic stuff (swim, bike, run, elliptical, etc) had to be 20 minutes or more. Stuff like core, yoga, etc had to be 30 minutes or more.

 

[BassNBrew]

Darrin: Great month, and awesome to see your mileage climbing, and pant size shrinking Bass: Awesome to see! I need some bike mojo pretty darn fast, and need some inspiration to do so. I'm in for 100, IF runs and bikes count. If a 20 minute run is the baseline, I'd propose a minimum swim of at least 1,000 yards (not including warm-up/down yards), and a minimum bike of at least 7 miles. These smaller/mini workouts might force us to get a little extra in to make the goal of 100. I'd love to attempt to do 100 runs, but my body seems to react best to a 3 run per week max. I can/will likely up that to 4 over this period, as I am also starting my marathon training in two weeks.

Sounds like you need to sign up for 50-60 runs. With some bricks on your schedule you should be able to hit that no problem. May even help you get that 4th run in.

 

[BassNBrew]

Darrin: Great month, and awesome to see your mileage climbing, and pant size shrinking Bass: Awesome to see! I need some bike mojo pretty darn fast, and need some inspiration to do so. I'm in for 100, IF runs and bikes count. If a 20 minute run is the baseline, I'd propose a minimum swim of at least 1,000 yards (not including warm-up/down yards), and a minimum bike of at least 7 miles. These smaller/mini workouts might force us to get a little extra in to make the goal of 100. I'd love to attempt to do 100 runs, but my body seems to react best to a 3 run per week max. I can/will likely up that to 4 over this period, as I am also starting my marathon training in two weeks.

This I can do, 100 runs would land me in physical therapy. I posted some modified "rules" a while back that stated that aerobic stuff (swim, bike, run, elliptical, etc) had to be 20 minutes or more. Stuff like core, yoga, etc had to be 30 minutes or more.

Whatever you are up for. The goal of this was to help reach stretch goals in base building. Focused on running becuase of upcoming weather and this is a tri/running thread. Also because this would dump us out in mid January when we'll begin ratcheting up the intensity for the spring calendar and begin thinking about biking. Most of the tri guys here would crush 100 if everything was included.

 

[FUBAR]

Had a nice 5.5 mile run around the UVA campus this afternoon in the rain. Despite running into a few coeds, maintained a decent 7:30 pace throughout. Felt great despite my hammies being sore.

...Sounds like you need to sign up for 50-60 runs. With some bricks on your schedule you should be able to hit that no problem. May even help you get that 4th run in.

sign up? Did I miss the sign up? Are you doing a google group or facebook page?

 

[prosopis]

Had a nice 5.5 mile run around the UVA campus this afternoon in the rain. Despite running into a few coeds, maintained a decent 7:30 pace throughout. Felt great despite my hammies being sore.

...Sounds like you need to sign up for 50-60 runs. With some bricks on your schedule you should be able to hit that no problem. May even help you get that 4th run in.

sign up? Did I miss the sign up? Are you doing a google group or facebook page?

I am up for this if we get to include the yoga, weights, running etc...Is there some where to sign up?

 

[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.

I have to fess up. I did not do this. It was 110 out today and I just couldnt bring myself to do it. Got involved with the kids so I did not go out after the sun went down. I will make another attempt tomorrow. If not done tomorrow then I should be well rested for my 8k Sunday.

 

[pmbrown_22]

Took an USRD yesterday as I was just beat. Too little sleep and it was a 5 mile recovery day anyway so I got some extra sleep last night. Today I will do another 5 mile recovery run. Saturday I will do around 9 with 10K of that being at race pace. Sunday I will complete my week with 17 miles. My last really big day before the marathon. Then into "Taper".

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

As for my monthly totals: I got in around 245 miles for the month. Slacked off a bit on a couple of weeks or it would have been around 260 or 270, but I am way ahead of my goal for miles for the year. I will pass over 1800 by Sunday so 2000 will be no problem and I may try and shoot for 2500, but it will be tough.

Have a great weekend everyone.

 

[Ned]

It's monthly totals time... I was able to log 65.1 miles in September. This is by far the most I've run in one month.

I'm now up against the biggest month of my training before the HM on 11/21. The schedule looks to be right around 100 miles.

Just for fun, here's what Higdon's schedule calls for...

10/01 - 10/03: 3, 3, 8

10/04 - 10/10: Core strength, 4, 40min tempo, 3, Rest, Rest, 10k race

10/11 - 10/17: Core strength, 4.5, 8x400 @ 5K, 3, Rest, 4, 9

10/18 - 10/24: Core strength, 4.5, 40min tempo, 3, Rest, 5, 10

10/25 - 10/31: Core strength, 5, 9x400 @ 5K, 3, Rest, Rest, 15K race

Starting in the last week of October my Tuesday runs are going to be the same length as my long runs on Sundays when I first started out (5). Mentally, 5 still seems like a long run to me. I'm anxious to see how it feels when I get to that point on 10/25.

 

[IvanKaramazov]

100 runs in 100 days is an awful lot. I would have to dramatically cut back my daily mileage to hold up over that length of time, with the end result being that I would lose fitness during the 100 days. I'll have to pass on this.

I'm taking off early today to get the car loaded up for TCM. We'll pick the kids up from school and head over later this afternoon. I'm not especially looking forward to hopping back in the car immediately after the race on Sunday and driving four hours back home, but I guess we'll make it. We're hoping to arrange for a late check out from our hotel so we can grab a shower at least before we get on the road.

Edit: 115 for September, down from about 150 in August.

 

[The_Man]

Monthly total time

Jan - 46

Feb – 58

March - 73 (HM - 1:44:26)

April - 85

May – 137

June - 64

July – 104

Aug – 147

Sept – 153 (HM - 1:36:41)

August total was a little artificially high because it had 5 Sundays, meaning 5 Long Runs. The plan for October is 161 miles, climaxing with the Marathon on Halloween. Are we allowed to say climax here?

Looking forward to starting the next cycle at around 150 miles per month. Will be great to start out at a level that it's taken me more than a year to build up to. Just 6 easy miles this morning.

Anyone have tips on what I can do over the next 4 weeks to get myself as ready as possible for the marathon? I got new shoes yesterday, and plan to break them in with about 50 miles between now and the race. Also, I have got to get a massage next week. My calves are a mess - just riddled with lumps and knots.

 

[Darrinll40]

It's monthly totals time... I was able to log 65.1 miles in September. This is by far the most I've run in one month. I'm now up against the biggest month of my training before the HM on 11/21. The schedule looks to be right around 100 miles. Just for fun, here's what Higdon's schedule calls for...10/01 - 10/03: 3, 3, 8 10/04 - 10/10: Core strength, 4, 40min tempo, 3, Rest, Rest, 10k race10/11 - 10/17: Core strength, 4.5, 8x400 @ 5K, 3, Rest, 4, 910/18 - 10/24: Core strength, 4.5, 40min tempo, 3, Rest, 5, 1010/25 - 10/31: Core strength, 5, 9x400 @ 5K, 3, Rest, Rest, 15K raceStarting in the last week of October my Tuesday runs are going to be the same length as my long runs on Sundays when I first started out (5). Mentally, 5 still seems like a long run to me. I'm anxious to see how it feels when I get to that point on 10/25.

I remember the good old days when I cold run 5 after work without any trouble. At one point I was running 5,5,7 then 13 on Saturday and maybe 8 or 9 on Sunday. I am doing everything i can to get back to that point. Ned, once you are there, never stop, it is a stone cold ###tch getting back.

 

[Worm]

What do you marathon guys do for meals the night before and morning of?

 

[2Young2BBald]

Monthly total time

Jan - 46

Feb – 58

March - 73 (HM - 1:44:26)

April - 85

May – 137

June - 64

July – 104

Aug – 147

Sept – 153 (HM - 1:36:41)

August total was a little artificially high because it had 5 Sundays, meaning 5 Long Runs. The plan for October is 161 miles, climaxing with the Marathon on Halloween. Are we allowed to say climax here?

Looking forward to starting the next cycle at around 150 miles per month. Will be great to start out at a level that it's taken me more than a year to build up to. Just 6 easy miles this morning.

Anyone have tips on what I can do over the next 4 weeks to get myself as ready as possible for the marathon? I got new shoes yesterday, and plan to break them in with about 50 miles between now and the race. Also, I have got to get a massage next week. My calves are a mess - just riddled with lumps and knots.

Compression gear for the calves. If you don't want to wear them training & racing, at least wear them while you recover. I even wear them when I have a drive longer than a couple of hours. For competition, my favorite are the 2XUs. For recovery, I have a pair of Sugois that very comfortable (in fact, I slept in them after the HIM and my calves felt real good in the AM). My daughter is suffering from shin splints, bad, running cross country for school. After trying the 2XUs, I bought her a pair of Zensahs that have additional shin support and these seem to be doing the trick. One more thing, being the gear ho that I am, my wife and I picked up The Stick at a race expo a few years back. This thing does wonders on the calves.

 

[IvanKaramazov]

What do you marathon guys do for meals the night before and morning of?

Night before: Personally, I like pizza the night before a distance race. The saturated fat doesn't bother me at all, and it has lots of carbs. Obviously spaghetti would be a good alternative.Morning of: The same breakfast I eat every other day: a Quaker Oatmeal to Go square. Race day is not a good time to step out of your normal breakfast routine. Whatever worked on the morning of your long runs is what you should be eating that morning.

 

[Darrinll40]

Saturday after my scheduled 10 miler I am going to the shoe store for a new pair. I will have to check into the compression socks, they sound like they may help my calves a bit.

 

[Nigel]

Great job, Nigel! I'm curious since you did 8:20s for a (long) tempo run, what you did your 1600s at.

7:54, 7:48, 7:42, 7:36 and 7:30, with 9:14 pace quarters in between. Fingers crossed for tomorrow's 12. Weather looks perfect - 50s and dry.

 

[2Young2BBald]

What do you marathon guys do for meals the night before and morning of?

Same stuff for me, no matter the race distance. Mellow chicken breast, steamed spinach and a small side of noodles (all eaten no later than 5:30 pm) the night before a race. Race morning, Greek yogurt with granola about 2.5 hours before the start and a bag of GU chomps a 1/2 hour or so before the gun. Carbo load for me is the day before the day before, with a water bottle in my hand all day that day and the next (for anything longer than a 1/2 marathon/OLY Tri).

 

[Workhorse]

What do you marathon guys do for meals the night before and morning of?

I'm partial to rice-based dishes. Cuban/Mexican food that's not spicy with rice, beans and chicken tends to give me a ton of energy for the race. Pasta tends to give me bloat.

 

[Darrinll40]

What do you marathon guys do for meals the night before and morning of?

Night before: Personally, I like pizza the night before a distance race. The saturated fat doesn't bother me at all, and it has lots of carbs. Obviously spaghetti would be a good alternative.Morning of: The same breakfast I eat every other day: a Quaker Oatmeal to Go square.

Don't eat something different from what you are used to. The night before my second half I had catfish video link, yea I will never do that again. I felt like that the whole second half of the race. Amazingly I still finished in 2:10ish.

Also I don't eat marinara of any kind before a race, my pasta always an Alfredo sauce. Marinara sits well with me for about 8 hours, then everything wants to go through at once.

 

[Workhorse]

Cranked out 12 miles this morning but felt pretty creaky throughout. The quad pains were on and off and felt some tightness behind my left knee that finally went away in the final 2 miles. 5 mile recovery run tomorrow and a challenging 18 miler with 14 at marathon pace on Sunday.

 

[Nigel]

Saturday after my scheduled 10 miler I am going to the shoe store for a new pair. I will have to check into the compression socks, they sound like they may help my calves a bit.

How long does it take to break in a new pair before you're comfortable running a race in them? And what's the general rule for how long a pair lasts? I'm probably due for new ones, half marathon is 10/17. Enough time?

 

[Ned]

It's monthly totals time... I was able to log 65.1 miles in September. This is by far the most I've run in one month. I'm now up against the biggest month of my training before the HM on 11/21. The schedule looks to be right around 100 miles. Just for fun, here's what Higdon's schedule calls for...10/01 - 10/03: 3, 3, 8 10/04 - 10/10: Core strength, 4, 40min tempo, 3, Rest, Rest, 10k race10/11 - 10/17: Core strength, 4.5, 8x400 @ 5K, 3, Rest, 4, 910/18 - 10/24: Core strength, 4.5, 40min tempo, 3, Rest, 5, 1010/25 - 10/31: Core strength, 5, 9x400 @ 5K, 3, Rest, Rest, 15K raceStarting in the last week of October my Tuesday runs are going to be the same length as my long runs on Sundays when I first started out (5). Mentally, 5 still seems like a long run to me. I'm anxious to see how it feels when I get to that point on 10/25.

I remember the good old days when I cold run 5 after work without any trouble. At one point I was running 5,5,7 then 13 on Saturday and maybe 8 or 9 on Sunday. I am doing everything i can to get back to that point. Ned, once you are there, never stop, it is a stone cold ###tch getting back.

I can certainly see that. I'm an impatient guy. This is the ultimate test for me. Falling back and starting all over would probably be the death of me.

 

[IvanKaramazov]

Saturday after my scheduled 10 miler I am going to the shoe store for a new pair. I will have to check into the compression socks, they sound like they may help my calves a bit.

How long does it take to break in a new pair before you're comfortable running a race in them? And what's the general rule for how long a pair lasts? I'm probably due for new ones, half marathon is 10/17. Enough time?

Running shoes don't technically need to be "broken in," but it would be nice to get a few miles in them before the race so you know if there are going to be any blister issues, so you can get the laces just right, etc. If it was me, I would like to get two weeks in a pair of shoes before racing in them, including at least one 10+ mile run. You should be fiine for a 10/17 half. I'd rather race in shoes that I literally just took out of the box -- I've worn the same model for years -- than shoes that were worn out.

 

[pmbrown_22]

Saturday after my scheduled 10 miler I am going to the shoe store for a new pair. I will have to check into the compression socks, they sound like they may help my calves a bit.

How long does it take to break in a new pair before you're comfortable running a race in them? And what's the general rule for how long a pair lasts? I'm probably due for new ones, half marathon is 10/17. Enough time?

You probably have enough time. I know that I have had to do it before when I did not realized I had so many miles on my shoes. Just make sure you do a couple of runs greater than 10 or about that just to make sure they are broken in good.I usually put about 450 miles on my shoes when I toss them. That may be a bit too long for my shoe type (which matters a lot), but I can usually start to feel it in my knees a bit when it is time to give them up. I buy two pair at a time and alternate days with them to make them spring back better as well. After I toss them, the new shoes usually feel like I am running on air for a couple of weeks.

 

[pigskinliquors]

What do you marathon guys do for meals the night before and morning of?

I always have pasta with bread two nights before, and eat basically whatever the night before. Morning of, I always eat a bagel with cream cheese very slowly. I start it as soon as I get up, and try to finish as I get to the race site. I also try to drink 20 oz of G2 more than an hour before race time, and sip another 20 oz that last hour leading up to the race. The_Man: the physical/training part is pretty straight forward. If you haven't already started, slowly add some squats and leg workouts as well as abs. strengthening your legs will help you to avoid injury, and working your core will help you maintain form late into your longer runs. The mental portion of the race should also start. Study the route, plot out desired paces based on elevation for each stretch, visualize yourself working through pain (especially cramps), and start thinking about what you'll be thinking during the race. For me this includes a mantra (i.e., last tri I kept saying, "I own this b_ _ _ _ = rhymes with witch), who I'll dedicate each mile to (especially the later miles = mile 25 will be for my daughter, mile 26 for my mom, .2 for me), and how much I plan on talking/socializing (this includes acknowledging spectators and volunteers). Also, it's never too soon to start hydrating!