Ran a 10k in June (7 Viewers)

[prosopis]

Sounds like fun B&B, Almost makes me want to get a bike, almost.

 

[BassNBrew]

Sounds like fun B&B, Almost makes me want to get a bike, almost.

A bike at 15-22 mph is a lot cooler than running in 105 degree heat.

 

[gruecd]

Hey, guys. Had a good active weekend. Ran 15 on Saturday morning, rode 20+ on Saturday afternoon, and did an easy 5-mile recovery run yesterday.

I'm doing a half marathon in Minneapolis on the 4th, and I want to race if it's not too hot, so I'm going to frontload this week's training schedule. Here's what I'm looking at:

M: 10 GA

T: 4/6 recovery double

W: 12 GA

T: ~9 miles with 5-6 x hill repeats

Key will be keeping those Tuesday runs close to 9 min/mile. In fact, that's going to be one of the keys to making it through the higher mileage of upcoming marathon training cycle, too. Did a decent job yesterday, averaging 8:48 on my 5.

 

[Ned]

Hey, guys. Had a good active weekend. Ran 15 on Saturday morning, rode 20+ on Saturday afternoon, and did an easy 5-mile recovery run yesterday.I'm doing a half marathon in Minneapolis on the 4th, and I want to race if it's not too hot, so I'm going to frontload this week's training schedule. Here's what I'm looking at:M: 10 GAT: 4/6 recovery doubleW: 12 GAT: ~9 miles with 5-6 x hill repeatsKey will be keeping those Tuesday runs close to 9 min/mile. In fact, that's going to be one of the keys to making it through the higher mileage of upcoming marathon training cycle, too. Did a decent job yesterday, averaging 8:48 on my 5.

Are you shooting for sub 1:27?

 

[pigskinliquors]

Was hoping for 6:30, but conditions and 2 extra miles will make that impossible.

Back to try and sleep again.

I know you didn't have the extra 2 miles, but you still killed this! Great race BnB!!!2Y2BB and Mrs. Bald: AWESOME!! Great results, especially considering they went to a pool swim. I detest pool swims. How was the weather from this year to last? It could explain the minor differences in the run and bike pretty easily. Too cool that your Mrs. also completed!!

FBG26: Too cool to see the results side by side. Improvement in every area rocks.

__________________________

My Update:

I'm fat. Went to a conference in Canada all of last week, and then to the Lake this weekend. I ate and drank like a professional. I was seeing two or three bites ahead of everyone else, and certainly age grouped on overall consumption. I did lift really hard over the last two weeks and am currently stronger (upper body) than I've been in over a decade which makes the scale look even more evil. I'm going to detox on food and booze for the next 10 days, as I'll be in Daytona with my girls from the 5th to 15th of July = want a beach bod prior to leaving.

My groin had a minor setback in Canada. Literally walked less than a mile, in running shoes, and was damn sore the next day. I've still been icing, wrapping and stretching the bejesus out of it. It feels pretty good today. I still hope to start running and biking on the first, but it's looking less possible. Hoping to get an MRI later this week, to have a clearer idea of what I'm dealing with. Talked with a Tri friend of mine who told me he lost a full year of training with the same injury 4 years ago. NOT what I needed to hear.

 

[gruecd]

Hey, guys. Had a good active weekend. Ran 15 on Saturday morning, rode 20+ on Saturday afternoon, and did an easy 5-mile recovery run yesterday.I'm doing a half marathon in Minneapolis on the 4th, and I want to race if it's not too hot, so I'm going to frontload this week's training schedule. Here's what I'm looking at:M: 10 GAT: 4/6 recovery doubleW: 12 GAT: ~9 miles with 5-6 x hill repeatsKey will be keeping those Tuesday runs close to 9 min/mile. In fact, that's going to be one of the keys to making it through the higher mileage of upcoming marathon training cycle, too. Did a decent job yesterday, averaging 8:48 on my 5.

Are you shooting for sub 1:27?

Yeah, for sure. I think we got short-changed a little bit with the "correction" factor in Green Bay, or else I think I would've done it already. I'll pace for 1:26:00, which would put me in 3:01 shape before I even start my training cycle for Lakefront. I'd be thrilled with that.

 

[tri-man 47]

BnB - that's an absolutely fascinating report! Wow, I'm so impressed. Congrats!!! I have a mental image of you fighting up the mountain, chipmunk-like with cheeks packed with shot bloks, pounding on your cramped muscles. Warrior.

Congrats, too, on the physical and mental discipline to get right back out for a run.

 

[gruecd]

BnB - that's an absolutely fascinating report! Wow, I'm so impressed. Congrats!!! I have a mental image of you fighting up the mountain, chipmunk-like with cheeks packed with shot bloks, pounding on your cramped muscles. Warrior.

Congrats, too, on the physical and mental discipline to get right back out for a run.

Very . Took the words right out of my mouth.

 

[2Young2BBald]

Was hoping for 6:30, but conditions and 2 extra miles will make that impossible.

Back to try and sleep again.

I know you didn't have the extra 2 miles, but you still killed this! Great race BnB!!!2Y2BB and Mrs. Bald: AWESOME!! Great results, especially considering they went to a pool swim. I detest pool swims. How was the weather from this year to last? It could explain the minor differences in the run and bike pretty easily. Too cool that your Mrs. also completed!!

FBG26: Too cool to see the results side by side. Improvement in every area rocks.

__________________________

My Update:

I'm fat. Went to a conference in Canada all of last week, and then to the Lake this weekend. I ate and drank like a professional. I was seeing two or three bites ahead of everyone else, and certainly age grouped on overall consumption. I did lift really hard over the last two weeks and am currently stronger (upper body) than I've been in over a decade which makes the scale look even more evil. I'm going to detox on food and booze for the next 10 days, as I'll be in Daytona with my girls from the 5th to 15th of July = want a beach bod prior to leaving.

My groin had a minor setback in Canada. Literally walked less than a mile, in running shoes, and was damn sore the next day. I've still been icing, wrapping and stretching the bejesus out of it. It feels pretty good today. I still hope to start running and biking on the first, but it's looking less possible. Hoping to get an MRI later this week, to have a clearer idea of what I'm dealing with. Talked with a Tri friend of mine who told me he lost a full year of training with the same injury 4 years ago. NOT what I needed to hear.

Bummed for you that you can't heal up, although good to see you haven't lost your competitive edge (even if it is with food and booze consumption).Interesting that you mention the weather. A couple of us that raced were having beers last night at the local fireworks discussing it. The weather was perfect, mid 60s, little wind and low humidity. But, overall run and bike times were slower across the board from last year (last year was a little hotter and more humid). As we discussed things, one guy brought up the amount of standing water all along the bike and run courses from the recent rains that lead to the beach being closed. While the actual humidity was low, there must have been an artificial haze from the standing water. I was sapped of moisture at the end of the event and drank more than usual of my aerodrink and found myself sweating a lot more than I thought I would on the bike (and was a salty mess after).

 

[pigskinliquors]

Was hoping for 6:30, but conditions and 2 extra miles will make that impossible.

Back to try and sleep again.

I know you didn't have the extra 2 miles, but you still killed this! Great race BnB!!!2Y2BB and Mrs. Bald: AWESOME!! Great results, especially considering they went to a pool swim. I detest pool swims. How was the weather from this year to last? It could explain the minor differences in the run and bike pretty easily. Too cool that your Mrs. also completed!!

FBG26: Too cool to see the results side by side. Improvement in every area rocks.

__________________________

My Update:

I'm fat. Went to a conference in Canada all of last week, and then to the Lake this weekend. I ate and drank like a professional. I was seeing two or three bites ahead of everyone else, and certainly age grouped on overall consumption. I did lift really hard over the last two weeks and am currently stronger (upper body) than I've been in over a decade which makes the scale look even more evil. I'm going to detox on food and booze for the next 10 days, as I'll be in Daytona with my girls from the 5th to 15th of July = want a beach bod prior to leaving.

My groin had a minor setback in Canada. Literally walked less than a mile, in running shoes, and was damn sore the next day. I've still been icing, wrapping and stretching the bejesus out of it. It feels pretty good today. I still hope to start running and biking on the first, but it's looking less possible. Hoping to get an MRI later this week, to have a clearer idea of what I'm dealing with. Talked with a Tri friend of mine who told me he lost a full year of training with the same injury 4 years ago. NOT what I needed to hear.

Bummed for you that you can't heal up, although good to see you haven't lost your competitive edge (even if it is with food and booze consumption).Interesting that you mention the weather. A couple of us that raced were having beers last night at the local fireworks discussing it. The weather was perfect, mid 60s, little wind and low humidity. But, overall run and bike times were slower across the board from last year (last year was a little hotter and more humid). As we discussed things, one guy brought up the amount of standing water all along the bike and run courses from the recent rains that lead to the beach being closed. While the actual humidity was low, there must have been an artificial haze from the standing water. I was sapped of moisture at the end of the event and drank more than usual of my aerodrink and found myself sweating a lot more than I thought I would on the bike (and was a salty mess after).

I had the same thing happen in our local duathlon over a two year spread. Thought the weather was similar if not slightly better the second year, but was shuked why my times weren't faster. Was even more shocked to have AG'd. Literally everyone's times went down the next year. Something was likely different in the conditions from year 1 to year 2 for your race. An AG win, is an AG win = you kicked everybody's ###!

 

[BassNBrew]

Was hoping for 6:30, but conditions and 2 extra miles will make that impossible.

Back to try and sleep again.

I know you didn't have the extra 2 miles, but you still killed this! Great race BnB!!!2Y2BB and Mrs. Bald: AWESOME!! Great results, especially considering they went to a pool swim. I detest pool swims. How was the weather from this year to last? It could explain the minor differences in the run and bike pretty easily. Too cool that your Mrs. also completed!!

FBG26: Too cool to see the results side by side. Improvement in every area rocks.

__________________________

My Update:

I'm fat. Went to a conference in Canada all of last week, and then to the Lake this weekend. I ate and drank like a professional. I was seeing two or three bites ahead of everyone else, and certainly age grouped on overall consumption. I did lift really hard over the last two weeks and am currently stronger (upper body) than I've been in over a decade which makes the scale look even more evil. I'm going to detox on food and booze for the next 10 days, as I'll be in Daytona with my girls from the 5th to 15th of July = want a beach bod prior to leaving.

My groin had a minor setback in Canada. Literally walked less than a mile, in running shoes, and was damn sore the next day. I've still been icing, wrapping and stretching the bejesus out of it. It feels pretty good today. I still hope to start running and biking on the first, but it's looking less possible. Hoping to get an MRI later this week, to have a clearer idea of what I'm dealing with. Talked with a Tri friend of mine who told me he lost a full year of training with the same injury 4 years ago. NOT what I needed to hear.

Bummed for you that you can't heal up, although good to see you haven't lost your competitive edge (even if it is with food and booze consumption).Interesting that you mention the weather. A couple of us that raced were having beers last night at the local fireworks discussing it. The weather was perfect, mid 60s, little wind and low humidity. But, overall run and bike times were slower across the board from last year (last year was a little hotter and more humid). As we discussed things, one guy brought up the amount of standing water all along the bike and run courses from the recent rains that lead to the beach being closed. While the actual humidity was low, there must have been an artificial haze from the standing water. I was sapped of moisture at the end of the event and drank more than usual of my aerodrink and found myself sweating a lot more than I thought I would on the bike (and was a salty mess after).

Weird, but top step is the top step...congrats. Bike times improve with temps as air density is lower. That doesn't explain the run times though.

 

[Workhorse]

Hey folks, just checking in for the first time in a long while.

I've got the Peachtree Road Race coming up next weekend - Shooting for a sub 45 minute time even though I've been slacking on training lately and I'll be shoulder to shoulder the entire 10k. After that, training begins for the Savannah Marathon in November where I'm aiming to break 3:30 for the first time.

Hope you're all doing well.

 

[tri-man 47]

As we discussed things, one guy brought up the amount of standing water all along the bike and run courses from the recent rains that lead to the beach being closed. While the actual humidity was low, there must have been an artificial haze from the standing water.

We saw puddles.

 

[2Young2BBald]

As we discussed things, one guy brought up the amount of standing water all along the bike and run courses from the recent rains that lead to the beach being closed. While the actual humidity was low, there must have been an artificial haze from the standing water.

We saw puddles.

Did I mention they were really, really big puddles? I could have swam in the flooded out sand volleyball court........ For the record, I did state that we were discussing it over

 

[FBG26]

BnB - that's an absolutely fascinating report! Wow, I'm so impressed. Congrats!!! I have a mental image of you fighting up the mountain, chipmunk-like with cheeks packed with shot bloks, pounding on your cramped muscles. Warrior.

Congrats, too, on the physical and mental discipline to get right back out for a run.

Very . Took the words right out of my mouth.

I'll third that. Nice work!

 

[2Young2BBald]

BnB - that's an absolutely fascinating report! Wow, I'm so impressed. Congrats!!! I have a mental image of you fighting up the mountain, chipmunk-like with cheeks packed with shot bloks, pounding on your cramped muscles. Warrior.

Congrats, too, on the physical and mental discipline to get right back out for a run.

Very . Took the words right out of my mouth.

I'll third that. Nice work!

Just finished catching up on posts here and holy crap this (and the ride) are impressive.

 

[SteelCurtain]

Blood, Sweat, and Gears 2011Overview - 6h 28m, 103 miles, PR by 20 min, 240th of 750 starting slots.Details for those interested.Wow, I did it...barely. Fortunately the published ride distance of 105 miles was off. Also had a team mate finsih 6th overall and a good friend post a 6:16 for a pr by 30+ min. Can't say it was much fun, but crossing the finish line made it worth while.Day began with a trip back to the house to get my buddies gel bottle. This got us to the line about 20 min prior to start time and roughly 700th in the corral. After the Star, Spangler, Banner, hendix edition we were off. Lots of traffic to fight at the start. First major climb starts at mile 4 and is 4 miles and 917 ft. Hit it hard but in control. 11.3 mph, 150 hr, 283 watts. Was then rewarded with a 1.7 mi descent at 33 mph into town.We then hit the Blue Ridge Parkway for about 25 miles which just alternates between 6-8% up and 6-8% down. The best descent was 1.7 miles at a 36 mph average with a max speed of 47 mph. That lead into another downhill where I ended up knocking out 5.3 miles in about 8.5 min or roughly 30 mph. The longest climb on the Parkway was a 3 mi slog where 240 watts was only netting me an 8 mph average. Scary part was the 8% grades were dropping me straight into granny gear which wasn't looking promising for later in the day.Needed a 16.2 average to pr. Hit mile 45 at a 17.5 average at 219 watt average. Here we had a dead flat stretch along a river for about 3 mi and pulled the average up to 17.8. My buddy had dropped me early on the parkway but I saw him in the distance on this flat and chased him down. Not the best use of energy in this ride and I was going to pay the piper for this effort.50 mile starts a 3 mile climb and I was immediately dropped by my buddy. i knew this would be the last i would see of him as he was climbing well and I wasn't. 3.2 mi, 600 ft, 220 watt, 64 rpm, 136 hr, 9.8 mph. I screwed up my hydration plan and was feeling it here. Since I've been run training with straight gatorade, I brought 2 bottles of G2 and one of accelerade. I was dying for water here. Fortunately we had a 3 mile descent to the next aid station. I slammed one bottle of water, filled another, and was back on the road. I'm now at mile 56 and the average speed has dropped to 17.2 mph ride time. Of course it was lower with the stop time.Here we start the signature climb of the event. Snake Mt is 6 miles and roughly 1250 ft. Problem is 625 ft of that comes in the last 1.3 miles and it gradual increases to a substained 18% grade. I made it without walking, sort of a badge of honor for us mortal riders. That said, i may as well have been walking at my 3.0-3.5 mph pace and 30-35 rpm. My hr stayed around 140 here as my legs didn't have the strength to match my lungs. Crested the top and loaded up on water again. The last 6 miles knocked my average pace down to 15.7 mph which is well behind the 16.2 mph goal. 43.5 min at 8.5 mph will do that to you.Well Mother Earth gives back what she takes. 6.27 mi dropping 1300 ft. Averaged 26 mph with the twisting descent and 2 miles of fresh chip seal pavement. Average is now back to 16.2 hitting the next climb.The next 6 miles is up at down dropping my average to 16.1. I'm now at mile 75 and my favorite part of the ride. 6.5 mi losing 500 ft. Its about a perfect -1.5% grade and the hammer got dropped. Averaged 27 mph at 240 watts as Rush's Red Barchetta blared on my mp3 player as I flew down the valley road. This effort got me back up to 16.6 mph and gave me some hope as George's Gap loomed.George's Gap is a nasty little 2.25 mi climb with 650 ft of climbing. About halfway up I started cramping and had to stop and piss, pop 2 advil, 2 rolaids, and a couple of shot bloks. Felt better and got to the top. Now the average is 16.0. Blast down the decent and I pull that up to 16.2 mph. The next climb was at mile 92, a 9% 1 mile beast. Every muscle in my legs went into cramp mode and I barely got uncliped before tipping over. Pounded a bottle of water and 6 shot bloks. I walked about 50 yards until I got to a driveway way flat enough to get back on the bike and get started. The cramps simmered down I got the ##### behind me. I'm now at 16.1 and hitting my target goal looks bleak.9 miles to go and I probably spent 1/2 that time looking at my watch running the numbers. The computer time wasn't applicable with my stops. I knew I had crossed the start line 2 to 3 minutes after the gun, but I wasn't sure if we started on time. 9 miles and I had 27 minutes plus some unknown buffer to make it home. Knocked out the first 6 of those miles at 19.7 mph including 300 ft of climbing. Now I'm sitting at the base of Mast Gap staring at 4/10's of a mile at 10% knowing I need my best climb of the day to break 6:30. 270 watts got me up it at 6.6 mph in under 4 min. My hr jumped to 150 and my leg muscles were cramping. I wasn't going to stop this close to the end so I just pounded the affected areas with my fist the entire way up the climb. Actually passed two people on this climb and I hadn't passed anyone on a climb in the last 90+ miles. 99 miles behind me, 3 to go, 16.1 mph average for the ride. It was full on TT mode the rest of the way in. The eyes were now in a constant rotation...watch, speedometer, road. I knew even a second over 6h30m would just be the absolute suck. It was too late in the day to drop the hammer, but every last match was being burned here. The last 1/2 mile i held 371 watts for a 1:20 and 23.6 mph. The computer read 16.3 mph for the ride, better yet the gun time read 6:30:36. i knew the chip time would be 2-3 minutes less than that. My friends were at the finish cheering me on and helped me off the bike. I don't remember who, but some kind soul brought two bags of ice for my cramping quads. I laid in the grass for 5-10 minutes taking in everyone's stories from the day and recovering.All in all a great day!

Congrats! AWESOME Race report. One of the best I've read.I don't ride but this type of report makes me want to buy a road bike and give it a whirl.

 

[IvanKaramazov]

BnB -- Awesome job on the race, and a nice write-up on top of it.

Workhorse -- GL with the 10K. I've never done a race that short in a crowded field; it seems like it would be tough to PR with so much congestion. Keep us updated on the marathon training.

___________________

5 miles of recovery today. I've never really incorporated recovery runs as a regular part of my routine, but I'll definitely need to do so if I'm going to maintain 5 days of running each week. These are also a nice change of pace (literally and figuratively) so that I'm not just doing the same workout every day. (My four-day-a-week schedule was basically 5/5/5/10 with all the 5s being exactly the same -- kind of boring).

 

[Dexter]

Really good read BNB How do you keep your heart rate so low? When climbing I'm shooting up to 170-180? I know training and more training, but do you have a breathing rhythm? What about your cadence? Do you stand up or stay in your seat?

Sorry lots of questions. There arn't that many bikers in this thread so I'd like to pick your brain.

 

[pigskinliquors]

Really good read BNB How do you keep your heart rate so low? When climbing I'm shooting up to 170-180? I know training and more training, but do you have a breathing rhythm? What about your cadence? Do you stand up or stay in your seat?

Sorry lots of questions. There arn't that many bikers in this thread so I'd like to pick your brain.

I'll attempt to answer these for you: a) Heart rate is relative to each person's resting and max HR. You can't just look at the numbers. BnB was working has ### off = he was likely red-lining quite a bit. Cycling is different than running, as you can red-line and recover. The problem is figuring out how many times you are capable of doing it. There are only so many matches you can burn. Once the last one is gone, you have to figure a way to hold it together without trying to strike another one. For BnB's race, he orchestrated it almost to perfection. Managed to get through the cramping and have enough to get to the finish on fumes.

b) Cadence is also individual. I prefer to keep mine around 88-90 when on my road bike, and around 85 on my tri-bike. There are varying opinions (i.e., whether to push a bigger gear with a lower cadence, or a smaller one with a greater cadence), though 80-95 is a pretty well accepted range. For shorter/easier rides I prefer to use muscle (lower cadence) and for longer rides I prefer to rely on my lungs (higher cadence). Climbing like BnB did is a whole different beast. One of the easiest ways I've learned to get faster is to find that cadence/gear that you are really comfortable in, and then get workout time in either a higher cadence or gear than that comfort level. Use the comfort level for recovery = to recover from the matches you burn.

c) Sitting is virtually always a better use of your energy. I still get out of my seat for comfort = to stretch, and often to make myself start to push a bigger gear than I'm currently comfortable with. I often get out of the seat to let myself know that I'm going to start an uncomfortable stretch = going to burn a match.

 

[SteelCurtain]

Really good read BNB How do you keep your heart rate so low? When climbing I'm shooting up to 170-180? I know training and more training, but do you have a breathing rhythm? What about your cadence? Do you stand up or stay in your seat?

Sorry lots of questions. There arn't that many bikers in this thread so I'd like to pick your brain.

I'll attempt to answer these for you: a) Heart rate is relative to each person's resting and max HR. You can't just look at the numbers. BnB was working has ### off = he was likely red-lining quite a bit. Cycling is different than running, as you can red-line and recover. The problem is figuring out how many times you are capable of doing it. There are only so many matches you can burn. Once the last one is gone, you have to figure a way to hold it together without trying to strike another one. For BnB's race, he orchestrated it almost to perfection. Managed to get through the cramping and have enough to get to the finish on fumes.

b) Cadence is also individual. I prefer to keep mine around 88-90 when on my road bike, and around 85 on my tri-bike. There are varying opinions (i.e., whether to push a bigger gear with a lower cadence, or a smaller one with a greater cadence), though 80-95 is a pretty well accepted range. For shorter/easier rides I prefer to use muscle (lower cadence) and for longer rides I prefer to rely on my lungs (higher cadence). Climbing like BnB did is a whole different beast. One of the easiest ways I've learned to get faster is to find that cadence/gear that you are really comfortable in, and then get workout time in either a higher cadence or gear than that comfort level. Use the comfort level for recovery = to recover from the matches you burn.

c) Sitting is virtually always a better use of your energy. I still get out of my seat for comfort = to stretch, and often to make myself start to push a bigger gear than I'm currently comfortable with. I often get out of the seat to let myself know that I'm going to start an uncomfortable stretch = going to burn a match.

Just a question due to curiosity -- what's the difference between a road bike and a Tri-bike? I would have thought that the makeup of a bike to go 50 miles would be the same if you were just riding it on the road or riding it between a swim and run. Help me understand.

 

[Dexter]

Really good read BNB How do you keep your heart rate so low? When climbing I'm shooting up to 170-180? I know training and more training, but do you have a breathing rhythm? What about your cadence? Do you stand up or stay in your seat?

Sorry lots of questions. There arn't that many bikers in this thread so I'd like to pick your brain.

I'll attempt to answer these for you: a) Heart rate is relative to each person's resting and max HR. You can't just look at the numbers. BnB was working has ### off = he was likely red-lining quite a bit. Cycling is different than running, as you can red-line and recover. The problem is figuring out how many times you are capable of doing it. There are only so many matches you can burn. Once the last one is gone, you have to figure a way to hold it together without trying to strike another one. For BnB's race, he orchestrated it almost to perfection. Managed to get through the cramping and have enough to get to the finish on fumes.

b) Cadence is also individual. I prefer to keep mine around 88-90 when on my road bike, and around 85 on my tri-bike. There are varying opinions (i.e., whether to push a bigger gear with a lower cadence, or a smaller one with a greater cadence), though 80-95 is a pretty well accepted range. For shorter/easier rides I prefer to use muscle (lower cadence) and for longer rides I prefer to rely on my lungs (higher cadence). Climbing like BnB did is a whole different beast. One of the easiest ways I've learned to get faster is to find that cadence/gear that you are really comfortable in, and then get workout time in either a higher cadence or gear than that comfort level. Use the comfort level for recovery = to recover from the matches you burn.

c) Sitting is virtually always a better use of your energy. I still get out of my seat for comfort = to stretch, and often to make myself start to push a bigger gear than I'm currently comfortable with. I often get out of the seat to let myself know that I'm going to start an uncomfortable stretch = going to burn a match.

Thanks for the reply I do agree each cyclist is different which is why I'm asking the questions. My questions are more directed at hill climbing.

 

[ThreeThousand]

Hey folks, just checking in for the first time in a long while.I've got the Peachtree Road Race coming up next weekend - Shooting for a sub 45 minute time even though I've been slacking on training lately and I'll be shoulder to shoulder the entire 10k. After that, training begins for the Savannah Marathon in November where I'm aiming to break 3:30 for the first time.Hope you're all doing well.

Hey, me too! What corral are you in?55,000 of your closest friends in a 10k. What more could anyone ask for on the 4th?

 

[Ned]

5 miles of recovery today. I've never really incorporated recovery runs as a regular part of my routine, but I'll definitely need to do so if I'm going to maintain 5 days of running each week. These are also a nice change of pace (literally and figuratively) so that I'm not just doing the same workout every day. (My four-day-a-week schedule was basically 5/5/5/10 with all the 5s being exactly the same -- kind of boring).

I've done an about-face on recovery runs. I used to hate slowing down that much and felt it was pointless, but now I really see the benefit of them. That third run in a row (after 2 hard workouts) is almost therapeutic for me now. I'll feel tight, tired, cranky, etc before a recovery run and feel like a brand new runner afterwards. Love recovery runs these days.

 

[ThreeThousand]

Really good read BNB How do you keep your heart rate so low? When climbing I'm shooting up to 170-180? I know training and more training, but do you have a breathing rhythm? What about your cadence? Do you stand up or stay in your seat?

Sorry lots of questions. There arn't that many bikers in this thread so I'd like to pick your brain.

I'll attempt to answer these for you: a) Heart rate is relative to each person's resting and max HR. You can't just look at the numbers. BnB was working has ### off = he was likely red-lining quite a bit. Cycling is different than running, as you can red-line and recover. The problem is figuring out how many times you are capable of doing it. There are only so many matches you can burn. Once the last one is gone, you have to figure a way to hold it together without trying to strike another one. For BnB's race, he orchestrated it almost to perfection. Managed to get through the cramping and have enough to get to the finish on fumes.

b) Cadence is also individual. I prefer to keep mine around 88-90 when on my road bike, and around 85 on my tri-bike. There are varying opinions (i.e., whether to push a bigger gear with a lower cadence, or a smaller one with a greater cadence), though 80-95 is a pretty well accepted range. For shorter/easier rides I prefer to use muscle (lower cadence) and for longer rides I prefer to rely on my lungs (higher cadence). Climbing like BnB did is a whole different beast. One of the easiest ways I've learned to get faster is to find that cadence/gear that you are really comfortable in, and then get workout time in either a higher cadence or gear than that comfort level. Use the comfort level for recovery = to recover from the matches you burn.

c) Sitting is virtually always a better use of your energy. I still get out of my seat for comfort = to stretch, and often to make myself start to push a bigger gear than I'm currently comfortable with. I often get out of the seat to let myself know that I'm going to start an uncomfortable stretch = going to burn a match.

Just a question due to curiosity -- what's the difference between a road bike and a Tri-bike? I would have thought that the makeup of a bike to go 50 miles would be the same if you were just riding it on the road or riding it between a swim and run. Help me understand.

The big differences are geometry and aerobars with bar-end shifters. So, you sit slightly differently on a tri bike versus a road bike, and you don't typically have the drops that you do with a roadie. Instead, you've got aerobars with shifters on the end. Materials are usually about the same - you can buy a carbon road bike or a carbon tri bike.

 

[gruecd]

5 miles of recovery today. I've never really incorporated recovery runs as a regular part of my routine, but I'll definitely need to do so if I'm going to maintain 5 days of running each week. These are also a nice change of pace (literally and figuratively) so that I'm not just doing the same workout every day. (My four-day-a-week schedule was basically 5/5/5/10 with all the 5s being exactly the same -- kind of boring).

I've done an about-face on recovery runs. I used to hate slowing down that much and felt it was pointless, but now I really see the benefit of them. That third run in a row (after 2 hard workouts) is almost therapeutic for me now. I'll feel tight, tired, cranky, etc before a recovery run and feel like a brand new runner afterwards. Love recovery runs these days.

As I've said before, sloooow recovery runs are going to be an absolute necessity for me if I'm gonna get through my fall training cycle!

 

[tri-man 47]

5 miles of recovery today. I've never really incorporated recovery runs as a regular part of my routine, but I'll definitely need to do so if I'm going to maintain 5 days of running each week. These are also a nice change of pace (literally and figuratively) so that I'm not just doing the same workout every day. (My four-day-a-week schedule was basically 5/5/5/10 with all the 5s being exactly the same -- kind of boring).

I've done an about-face on recovery runs. I used to hate slowing down that much and felt it was pointless, but now I really see the benefit of them. That third run in a row (after 2 hard workouts) is almost therapeutic for me now. I'll feel tight, tired, cranky, etc before a recovery run and feel like a brand new runner afterwards. Love recovery runs these days.

 

[gruecd]

Hey folks, just checking in for the first time in a long while.I've got the Peachtree Road Race coming up next weekend - Shooting for a sub 45 minute time even though I've been slacking on training lately and I'll be shoulder to shoulder the entire 10k. After that, training begins for the Savannah Marathon in November where I'm aiming to break 3:30 for the first time.Hope you're all doing well.

Hey, me too! What corral are you in?55,000 of your closest friends in a 10k. What more could anyone ask for on the 4th?

Jesus. I can't imagine. I did a 10K earlier this month that's also one of the biggest in the country; I had a hard time getting going with that one, and there were only 15,000 finishers. My one piece of advice? Line up closer to the front than normal. Everybody else is going to do the same thing, and otherwise it's gonna take you forever to settle into race pace.---------Me? Did 10 hot, sweaty miles yesterday at 7:50/mile, and did an easy 4-mile recovery run this morning at 8:57/mile. I'll do the 2nd part of my recovery double tonight (6 miles).

 

[Ned]

Hey folks, just checking in for the first time in a long while.I've got the Peachtree Road Race coming up next weekend - Shooting for a sub 45 minute time even though I've been slacking on training lately and I'll be shoulder to shoulder the entire 10k. After that, training begins for the Savannah Marathon in November where I'm aiming to break 3:30 for the first time.Hope you're all doing well.

Hey, me too! What corral are you in?55,000 of your closest friends in a 10k. What more could anyone ask for on the 4th?

Jesus. I can't imagine. I did a 10K last month that's also one of the biggest in the country; I had a hard time getting going with that one, and there were only 15,000 finishers. My one piece of advice? Line up closer to the front than normal. Everybody else is going to do the same thing, and otherwise it's gonna take you forever to settle into race pace.---------Me, did 10 hot, sweaty miles yesterday at 7:50/mile, and did an easy 4-mile recovery run this morning at 8:57/mile. I'll do the 2nd part of my recovery double tonight (6 miles).

I meant to ask yesterday. What's the purpose/benefit of doing a recovery double?

 

[gruecd]

I meant to ask yesterday. What's the purpose/benefit of doing a recovery double?

It's just the easiest way for me to add mileage without putting a whole lot more stress on my body. For example, I'm doing Pfitz 12/70 this fall, but I want to add a little more mileage, so on the days where I'd normally do a 5-mile recovery run, I do a 4/6 double. Both runs are super slow relative to my normal pace, but it allows me to get the extra 5 miles for the week.

 

[BassNBrew]

Really good read BNB How do you keep your heart rate so low? When climbing I'm shooting up to 170-180? I know training and more training, but do you have a breathing rhythm? What about your cadence? Do you stand up or stay in your seat?

Sorry lots of questions. There arn't that many bikers in this thread so I'd like to pick your brain.

I'll attempt to answer these for you: a) Heart rate is relative to each person's resting and max HR. You can't just look at the numbers. BnB was working has ### off = he was likely red-lining quite a bit. Cycling is different than running, as you can red-line and recover. The problem is figuring out how many times you are capable of doing it. There are only so many matches you can burn. Once the last one is gone, you have to figure a way to hold it together without trying to strike another one. For BnB's race, he orchestrated it almost to perfection. Managed to get through the cramping and have enough to get to the finish on fumes.

b) Cadence is also individual. I prefer to keep mine around 88-90 when on my road bike, and around 85 on my tri-bike. There are varying opinions (i.e., whether to push a bigger gear with a lower cadence, or a smaller one with a greater cadence), though 80-95 is a pretty well accepted range. For shorter/easier rides I prefer to use muscle (lower cadence) and for longer rides I prefer to rely on my lungs (higher cadence). Climbing like BnB did is a whole different beast. One of the easiest ways I've learned to get faster is to find that cadence/gear that you are really comfortable in, and then get workout time in either a higher cadence or gear than that comfort level. Use the comfort level for recovery = to recover from the matches you burn.

c) Sitting is virtually always a better use of your energy. I still get out of my seat for comfort = to stretch, and often to make myself start to push a bigger gear than I'm currently comfortable with. I often get out of the seat to let myself know that I'm going to start an uncomfortable stretch = going to burn a match.

a) My low hr is probably a training deficit or me being a whimp. I haven't been doing interval work and it's probably been since March where I've been in zone 4. It may also be from pushing to big of a gear and not enough rpms. I need to sort this out because the hr numbers say I'm sandbagging and not putting out enough effort. My body tells me no mas when I hit zone 3. In the past I've been able to run in zone 4 for long periods of time. After I get thru my marathon, I'll be doing more interval work as part of my periodization plan. I may also need to do some metobolic tests to find my current training zones. My resting hr when laying down is in the mid 40's. I'm curious what it would be after waking.b) Nothing to really add to pigskin's comments except that I'm not a good example of good cadenance.

c) I'm in the 215 to 220 lb range. Standing is less efficient, especially when you weigh more. Smaller guys can stand and climb very well. When I stand, my speed drops. I mainly do it for a few seconds to stretch and give the butt a break.

 

[Ned]

Did a mini LT run in the pouring rain today and felt great. June is turning out to be a breakout month for me. 5 miles @ 8:08 average with average HR of 162. I looked at my running log and filtered for runs in HR range of 155-165 to see what sort of paces I was running. The closest paced runs I found were back in the winter and they were 8:37-8:54 pace range. I'd love to know what this would've felt like in 30 degrees and no humidity.

Someone wake me up....

 

[BassNBrew]

Did a mini LT run in the pouring rain today and felt great. June is turning out to be a breakout month for me. 5 miles @ 8:08 average with average HR of 162. I looked at my running log and filtered for runs in HR range of 155-165 to see what sort of paces I was running. The closest paced runs I found were back in the winter and they were 8:37-8:54 pace range. I'd love to know what this would've felt like in 30 degrees and no humidity.Someone wake me up....

Wake up Ned...you're kicking some tail.

 

[pigskinliquors]

Just a question due to curiosity -- what's the difference between a road bike and a Tri-bike? I would have thought that the makeup of a bike to go 50 miles would be the same if you were just riding it on the road or riding it between a swim and run. Help me understand.

Tri-bikes are made for riding solo, where you need to get out of the wind as much as possible. They have a more aggressive geometry (to get you lower, such that your back can be back while riding), have aero bars to allow you to ride lower, and generally have more aerodynamic wheels on them (i.e., discs). _______________________

My update:

I rode 106 miles yesterday on my new bike. Easiest century I've ever done. Had it not been 101 degrees out, I might not even have broken a sweat.

I got an appointment with my Dr. tomorrow morning. I've told his nurse that I want an MRI, and she told me that she'd tell him, but I'm not guaranteed to get it. I'm going insane not being able to run/ride, and really need some confirmation that I'm going to run again some day.

edited to add: Ned YOU DA MAN!!

 

[Dexter]

a) My low hr is probably a training deficit or me being a whimp. I haven't been doing interval work and it's probably been since March where I've been in zone 4. It may also be from pushing to big of a gear and not enough rpms. I need to sort this out because the hr numbers say I'm sandbagging and not putting out enough effort. My body tells me no mas when I hit zone 3. In the past I've been able to run in zone 4 for long periods of time. After I get thru my marathon, I'll be doing more interval work as part of my periodization plan. I may also need to do some metobolic tests to find my current training zones. My resting hr when laying down is in the mid 40's. I'm curious what it would be after waking.b) Nothing to really add to pigskin's comments except that I'm not a good example of good cadenance.c) I'm in the 215 to 220 lb range. Standing is less efficient, especially when you weigh more. Smaller guys can stand and climb very well. When I stand, my speed drops. I mainly do it for a few seconds to stretch and give the butt a break.

I'm just surprised your HR is around 150 while climbing up hill that's impressive. Both you and I are the same weight and I find it easier to climb while standing. For a couple of reasons 1. I can stay in a high gear and power up the hills and 2. I'm using my weight to push down in those pedals I've started standing up more while mountain biking too.Thanks for the info

 

[prosopis]

Did a mini LT run in the pouring rain today and felt great. June is turning out to be a breakout month for me. 5 miles @ 8:08 average with average HR of 162. I looked at my running log and filtered for runs in HR range of 155-165 to see what sort of paces I was running. The closest paced runs I found were back in the winter and they were 8:37-8:54 pace range. I'd love to know what this would've felt like in 30 degrees and no humidity.Someone wake me up....

 

[tri-man 47]

Did a mini LT run in the pouring rain today and felt great. June is turning out to be a breakout month for me. 5 miles @ 8:08 average with average HR of 162. I looked at my running log and filtered for runs in HR range of 155-165 to see what sort of paces I was running. The closest paced runs I found were back in the winter and they were 8:37-8:54 pace range. I'd love to know what this would've felt like in 30 degrees and no humidity.Someone wake me up....

 

[Darrinll40]

Everyone here is doing so well with their training and I think there will be quite a few PR's set soon.

I did intervals yesterday on a treadmill. It wasn't too bad and I liked being able to keep a constant speed during the speed runs. 4 miles total, 1 mile warmup then 1.5 min at 6.5 mph, 2 min rest, 1 min 7.0, 2 rest, :30 7.5. I did 2 sets at that pace then sped up the third set ending at 8.2 mph for the final :30. Finished with about .5 mile cool down at 5.5.

I am finding that I sweat much more in the gym compared to outside. Once again I was soaked after the workout. Today is my second upper body workout, after the first one last Wednesday my arms didn't stop aching until Monday. I am so weak in my arms it is really pathetic.

I found out today that with my insurance I can have a Fitness Evaluation dons for only 35 dollars. It includes:

The evaluation will consist of the following:

 Height & Weight

 Blood Pressure and Pulse Rate

 Body Fat Percentage

 Flexibility and Range of Motion Measures

 Balance

 VO2 Max – A measure of Oxygen consumption during aerobic exercise

 Determine possible limitations / restrictions based on the findings and your health history.

I was wondering if you guys think it would be worth the money.

 

[Ned]

Everyone here is doing so well with their training and I think there will be quite a few PR's set soon. I did intervals yesterday on a treadmill. It wasn't too bad and I liked being able to keep a constant speed during the speed runs. 4 miles total, 1 mile warmup then 1.5 min at 6.5 mph, 2 min rest, 1 min 7.0, 2 rest, :30 7.5. I did 2 sets at that pace then sped up the third set ending at 8.2 mph for the final :30. Finished with about .5 mile cool down at 5.5.I am finding that I sweat much more in the gym compared to outside. Once again I was soaked after the workout. Today is my second upper body workout, after the first one last Wednesday my arms didn't stop aching until Monday. I am so weak in my arms it is really pathetic. I found out today that with my insurance I can have a Fitness Evaluation dons for only 35 dollars. It includes:The evaluation will consist of the following: Height & Weight Blood Pressure and Pulse Rate Body Fat Percentage Flexibility and Range of Motion Measures Balance VO2 Max – A measure of Oxygen consumption during aerobic exercise Determine possible limitations / restrictions based on the findings and your health history.I was wondering if you guys think it would be worth the money.

Personally I'd do it just for the VO2 max. Just for S&G's.

 

[Workhorse]

Hey folks, just checking in for the first time in a long while.I've got the Peachtree Road Race coming up next weekend - Shooting for a sub 45 minute time even though I've been slacking on training lately and I'll be shoulder to shoulder the entire 10k. After that, training begins for the Savannah Marathon in November where I'm aiming to break 3:30 for the first time.Hope you're all doing well.

Hey, me too! What corral are you in?55,000 of your closest friends in a 10k. What more could anyone ask for on the 4th?

I'm in Corral A.

 

[IvanKaramazov]

Everyone here is doing so well with their training and I think there will be quite a few PR's set soon. I did intervals yesterday on a treadmill. It wasn't too bad and I liked being able to keep a constant speed during the speed runs. 4 miles total, 1 mile warmup then 1.5 min at 6.5 mph, 2 min rest, 1 min 7.0, 2 rest, :30 7.5. I did 2 sets at that pace then sped up the third set ending at 8.2 mph for the final :30. Finished with about .5 mile cool down at 5.5.I am finding that I sweat much more in the gym compared to outside. Once again I was soaked after the workout. Today is my second upper body workout, after the first one last Wednesday my arms didn't stop aching until Monday. I am so weak in my arms it is really pathetic. I found out today that with my insurance I can have a Fitness Evaluation dons for only 35 dollars. It includes:The evaluation will consist of the following: Height & Weight Blood Pressure and Pulse Rate Body Fat Percentage Flexibility and Range of Motion Measures Balance VO2 Max – A measure of Oxygen consumption during aerobic exercise Determine possible limitations / restrictions based on the findings and your health history.I was wondering if you guys think it would be worth the money.

Personally I'd do it just for the VO2 max. Just for S&G's.

Same here. It would be worth $35 just for that. I'd be mildly interested in the body fat %, out of curiosity. The other stuff I either already know or don't care about.

 

[pigskinliquors]

I'm back from the Dr. He's afraid it might be a torn labrum of the hip. An MRI usually detects it, and he's trying to get me cleared for one as we speak. Hopefully I'll have one over the next three days. If it is a torn labrum, there's a good chance I'll need surgery, followed by a week on crutches and a lot of physical therapy. Good fun.

 

[Ned]

I'm back from the Dr. He's afraid it might be a torn labrum of the hip. An MRI usually detects it, and he's trying to get me cleared for one as we speak. Hopefully I'll have one over the next three days. If it is a torn labrum, there's a good chance I'll need surgery, followed by a week on crutches and a lot of physical therapy. Good fun.

Ouch. :fingerscrossed: GB.

 

[BassNBrew]

I'm back from the Dr. He's afraid it might be a torn labrum

I thought you were a dude?

 

[ATC1]

I'm back from the Dr. He's afraid it might be a torn labrum of the hip. An MRI usually detects it, and he's trying to get me cleared for one as we speak. Hopefully I'll have one over the next three days. If it is a torn labrum, there's a good chance I'll need surgery, followed by a week on crutches and a lot of physical therapy. Good fun.

That's pretty rare. If you are not in too much pain I would recommend some balancing exercises. Use a BOSU balance trainer or rig something up. It helps with allowing you glutes to act as stabilizers to aid in stability with the labrum. Of course I would ok it from the ortho or PT first.

 

[Darrinll40]

I'm back from the Dr. He's afraid it might be a torn labrum

I thought you were a dude?

The labrum is a type of cartilage that surrounds the socket of ball-and-socket joints. A labrum is found in both the shoulder and the hip joint. The labrum forms a ring around the edge of the bony socket of the joint. It helps to provide stability to the joint by deepening the socket, yet unlike bone, it also allows flexibility and motion.

 

[IvanKaramazov]

I'm back from the Dr. He's afraid it might be a torn labrum

I thought you were a dude?

Seriously though, that sucks. Good luck. ___________________7 miles with 4 @ LT pace today (~8:00/mi). I decided to try something different by running 1.5 easy miles from the gym to the HS track as a warmup, doing 4 LT miles on the track, and then cooling down on the jog back. This worked pretty well except that I didn't bring my MP3 player. I can do slow miles on a track without getting bored because my mind can wander, but that doesn't work when I'm trying to run fast. As a result, the LT part felt longer than what it really was, but whatever.

 

[pigskinliquors]

I'm back from the Dr. He's afraid it might be a torn labrum

I thought you were a dude?

LMBO! FYI: If you are licking the labrum, she's probably not getting much out of it.

 

[Dexter]

I'm back from the Dr. He's afraid it might be a torn labrum of the hip. An MRI usually detects it, and he's trying to get me cleared for one as we speak. Hopefully I'll have one over the next three days. If it is a torn labrum, there's a good chance I'll need surgery, followed by a week on crutches and a lot of physical therapy. Good fun.

Good luck, get well and get back at it.

 

[Ned]

I'm back from the Dr. He's afraid it might be a torn labrum

I thought you were a dude?

Seriously though, that sucks. Good luck. ___________________7 miles with 4 @ LT pace today (~8:00/mi). I decided to try something different by running 1.5 easy miles from the gym to the HS track as a warmup, doing 4 LT miles on the track, and then cooling down on the jog back. This worked pretty well except that I didn't bring my MP3 player. I can do slow miles on a track without getting bored because my mind can wander, but that doesn't work when I'm trying to run fast. As a result, the LT part felt longer than what it really was, but whatever.

I'm betting you'll see some good gains if you make this part of your arsenal going forward.Today I did sort of a modified Fartlek run and was hurtin' at the end of it. Did 6 mile 'ladder' sort of run. I fully admit to pulling this out of my ###, but the goal was to continue working on my speed. I'm nearing the end of this speed 'cycle', so I wanted to kick it up a notch. 1 - 9:38 @ 138 avg HR2 - 7:55 @ 160 3 - 7:41 @ 172 4 - 7:39 @ 177 5 - 9:01 @ 169 6 - 9:48 @ 163 The goal was to start out with a warmup mile, then climb the HR ladder towards VO2 max (miles 2-4) and then bring it back down at the end. After the 4th mile, it really started to hurt. It took me a good 5+ minutes to regain my composure in that 5th mile and ran a lot slower than I figured on running. I'm glutten for punishment. Oh and @ the labia/labrum.